This one’s for the nights when your body is saying “please feed me something nourishing,” but your brain is saying “absolutely not getting out the chopping board.” We’re meeting in the middle with a one-pan wonder that’s fast, iron-smart, and just fancy enough to feel like more than pantry panic.
You get the comfort of baked beans, the goodness of spinach, and the smug satisfaction of using a fork instead of your hands.
🫘 Why This One Glows
- Beans are rich in plant-based iron and fibre, which means they’re good for energy, digestion, and keeping you full long after you’ve scraped the plate.
- Tomatoes and baby spinach deliver vitamin C to help your body actually use that iron.
- Wholegrain toast makes it a full meal, adds B vitamins, and just feels right.
Plus, it’s the ultimate breakfast-for-dinner situation—no judgment, just glow.
🍅 Ingredients (for one tired-but-hungry human)
- 1/2 cup canned cannellini or navy beans (drained & rinsed)
- 1/4 cup canned crushed tomatoes
- 1/2 garlic clove, minced (or use the jar stuff, I won’t tell)
- 1/4 tsp smoked paprika
- 1/2 cup baby spinach
- Wholegrain toast, to serve
- Olive oil, salt & pepper
- Optional: chilli flakes, balsamic vinegar
🔥 How to Make It (faster than a kettle boils)
- Start with garlic:
In a small saucepan or frypan, heat a drizzle of olive oil. Add garlic and sauté gently for 30 seconds until fragrant but not crispy. (Burned garlic = sadness.) - Build the base:
Add the beans, crushed tomatoes, and smoked paprika. Stir and let it simmer for about 5–7 minutes. Let the flavours mingle while you toast your bread and question your life choices. - Add the greens:
Stir in the spinach right at the end. It’ll wilt in about 30 seconds. Season with salt and pepper. - Serve it hot:
Pile it all onto your toast and drizzle with olive oil or a pinch of chilli flakes. Or both. You’re the boss.
🧠 Pro Tip: Chef Vibes in 10 Minutes
Add a splash of balsamic vinegar while it simmers to give the beans a rich, slightly sweet depth that tastes like you spent way longer on it than you did.
💡 Plan4One Hack
If you’ve got half a tin of beans left, throw them in a salad, mash them with avocado for toast tomorrow, or freeze them flat in a ziplock for future you. Your gut and your budget will both thank you.
This is what solo dinners should be: warm, quick, nourishing, and oddly satisfying for something that started with a tin. Iron & Glow is all about meals that give you energy without stealing it—and this one’s a keeper.
Next up: a one-pan stir-fry? Lazy lentil curry? Or should we finally do a baked potato glow-up? Let me know.
