Beans and pulses are rich in slow release carbohydrates which help keep blood sugar levels stable, writes nutritionist Fiona Hunter. When blood sugar levels dip it can affect concentration and energy levels. Pulses such as red kidney beans are also a good vegetarian source of iron which helps keeps energy and concentration levels up
Heat the vegetable oil in a large non-stick saucepan, add the onion and cook over a low heat for two minutes. Add the garlic, pepper, and celery and continue to cook, stirring occasionally, for five minutes.
Add the tomatoes, stock and soy sauce. Bring to the boil, then reduce to a fast simmer and cook for about 15 minutes or until the sauce begins to thicken.
Add the mustard and beans and continue to cook for a further five minutes. Transfer the mixture into a shallow oven-proof dish.
Mix the breadcrumbs, cheese and parsley and sprinkle over the bean mixture. Spray the breadcrumb topping with the olive oil spray and place under a medium hot grill for three to five minutes or until golden brown.
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