8 January 2018

5 Vegan Ways to Zing Up a Baked Potato and Beans (using items from the store cupboard)

***RECIPE***
I love a baked potato for lunch, especially during the winter months. It’s warming, tasty and also quick and easy to make if you opt for the microwave version – although an oven-baked jacket is so much better!

There are some great toppings out there to choose from, but not all are vegan.  One of my favourites has always been baked beans. Beans and potato just go so well together, but I’ve always cooked it with butter and added grated cheese. This month I’m trying to be not just healthier after the festive season but also a little more vegan too, it is January and Veganuary this month. 

5 Vegan Ways to Zing Up a Baked Potato and Beans

Baked Beans

Beans are a healthy, versatile and affordable food. Not only are they high in antioxidants, fibre, protein, B vitamins, but also iron, folic acid, magnesium, potassium, copper and zinc too. Beans are often said to be the poor man's meat, but the amount of protein in them provides a wealth of health benefits. 

5 Vegan Ways to Zing Up a Baked Potato and Beans

Potatoes

Potatoes too are good for you. They are naturally fat-free, cholesterol free, and low in sodium. In addition, potatoes are an excellent source of vitamin C, and those eaten with the skin are a good source of potassium. Did you know that potatoes are more energy-packed than any other popular vegetable and have even more potassium than a banana! 

A 7-8oz potato also has approximately only 150 calories and no fat too! The skin itself does contain approximately half of the total dietary fibre of a potato so a baked potato is a good choice. Add half a tin of beans – approx. 200 calories and it’s also a low fat & low-calorie meal.

5 Vegan Ways to Zing Up a Baked Potato and Beans

5 Vegan Ways to Zing Up a Baked Potato and Beans


Beans are an invaluable source of protein and fibre for the vegan diet, but a jacket potato and beans day after day can become a little boring, so I’ve come up with a few ways to zing up a standard baked potato and beans… just by using standard items from your kitchen cupboards or fridge.

5 Vegan Ways to Zing Up a Baked Potato and Beans


Plain and simple

Just add a Vegan spread, such as Vitalite, before topping with baked beans. When I order a Jacket potato out and about I’m always confused what I’m meant to do with the packet of butter they serve on the side once the filling is already on the potato! I also like to really mash the spread into the flesh – especially if it’s been a microwaved jacket.

5 Vegan Ways to Zing Up a Baked Potato and Beans


Toppings to Give it a Zing

5 Vegan Ways to Zing Up a Baked Potato and Beans

Marmite 

Add a thin layer of marmite to the potato once cooked but before topping with beans – alternatively, add a teaspoonful to the beans whilst cooking.

Curry Powder 

As you warm through the beans add a teaspoon (or more) of curry powder to transform your beans.

Sweet Chilli Sauce 

Add a tablespoon of sweet chilli sauce per serving to the beans whilst still in the pan, then pour over the potato.

5 Vegan Ways to Zing Up a Baked Potato and Beans

Basil or Coriander 

For a different taste chop fresh basil or coriander and add to the beans before serving or sprinkle on top. If you don't have fresh herbs dried ones will work too.

Garlic 

Finely chop a clove of garlic and mix with the Vegan spread before adding to the potato. Pour beans on top.

Missing the cheese? Try Nutritional Yeast

If you are missing the grated cheese take a small handful of nutritional yeast flakes and sprinkle on top of the beans – works with all toppings.

5 Vegan Ways to Zing Up a Baked Potato and Beans


5 Vegan Ways to Zing Up a Baked Potato and Beans

What is nutritional yeast?


It has got to be said that Nutritional yeast does not sound that appetising, I much prefer other names it goes by Nooch and my favourite ‘hippie dust’. It has a strong flavour that is described as nutty, cheesy, or creamy, which makes it popular as an ingredient in cheese substitutes. Gluten free it’s also a good source of protein and vitamin B12. Available from health food stores and online via Amazon. (Please note this is an affiliate link).


How to Bake a Potato ...


5 Vegan Ways to Zing Up a Baked Potato and Beans

... The Microwave Method

Frowned on by many, cooking a jacket potato in a microwave oven is not the tastiest of the two options in my opinion, but it does make a very quick and easy meal.

  1. Scrub the potato, and prick several times with the tines of a fork. Place on a microwavable plate.
  2. Cook on full power in the microwave for 4 minutes. Turn over, and continue to cook for up to 3-4 minutes more. A general rule is that one 7-to-8 ounce potato takes about 7 minutes to cook. 2 will take about 11 minutes.
  3. When the potato is soft all the way through, remove from the microwave, and leave for a couple of minutes.
  4. To serve cut quarter the potato and top with your choice of topping.. ...

... The Oven Method

There is no doubt that baking a potato in an over results in a crunchier skin and fluffier flesh however we don’t always have the time. When I do this is the method I use.

  1. Heat oven to 220C/200C fan/gas 7. 
  2. Wash the potato. For extra crispiness and taste rub a little oil over each potato and sprinkle salt ion the oil too.
  3. Place on the top shelf of the oven. 
  4. Bake for 20 mins, then turn down the oven to 190C/170C fan/gas 5 and bake for 45 mins-1 hr until the skin is crisp and the flesh soft.
  5. If you cut the potato in half and wrap it in foil, cooking time can be reduced to approximately 40 minutes.
5 Vegan Ways to Zing Up a Baked Potato and Beans



What is your favourite topping on a Baked Potato?

Deb x

I’m linking up with the UK Vegan Bloggers for the Veganuary linky.


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5 Vegan Ways to Zing Up a Baked Potato and Beans


2 comments:

  1. I absolutely love a jacket spud at this time of year... it has to be oven baked... then I like to mix a tin of beans with a tin of tomatoes and a pinch of dried oregano and pour it over the top - divine! I need to give some nutritional yeast a try me thinks...

    ReplyDelete
  2. I do love a baked potato. So comforting and so delicious. I like it with homemade veggie bean chilli, but have to confess I always add cheese. I have nutritional yeast, but never thought to try it straight like this. #FreeFromFridays

    ReplyDelete

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