This archive report was first published on 19 July 2020.
Looking to mix up your breakfast routine? Consider adding baked beans to your menu. This versatile ingredient is not only delicious but also packed with nutrients.
According to Wambui Kuria, baked beans are a great source of zinc, selenium, vitamin B, B6, potassium, and magnesium. They also provide vegetable protein and help regulate bowel movements.
One serving of baked beans, which is approximately three heaped tablespoons, can help meet your daily breakfast vegetable requirement.
For a quick and easy homemade recipe, try the following: preheat your oven, heat oil in a cooking pot, add chopped onion and cook until soft, then add garlic, molasses (optional), sugar, apple cider vinegar, ketchup, brown sugar, salt, and pepper to taste. Finally, add Worcestershire sauce and transfer the mixture to a baking casserole to bake for an hour.
Alternatively, you can purchase canned baked beans in most supermarkets, which are available in various sizes, ranging from Sh100 for a 300g can to Sh600 for a 3kg can.
