BEST BAKED BEANS ON A BUDGET AND LOW-SUGAR, TOO! Triple Duty: vegan, vegetarian, carnivores

Totally worth the (small) effort... 

Home-made baked beans are a revelation; they just need a bit of planning

67 knows that you can get a singleton tin of own-brand baked beans for all of 30p.  Depending on the supermarket, they'll be decent and made even better with a shot of mustard, ketchup and a slick of hot sauce.

But honestly, making your own from scratch provides a much better product...and at even less than 30p per serving.  There will almost certainly be leftovers and they freeze well in individual portions.

Kids love home-made baked beans even though - unlike tinned -  levels of sugar are almost Nil.

Given the straightened times we are in, 67 makes no apologies for repeating this post from 2016.

Cooking with dried beans and pulses is simple.  Yes, there is soaking overnight.  Yes, there is boiling and draining.  Twice. 

But the results - tender beans with just a touch of resistance - are worth every minute. The beans absorb the juices they're cooked in and are so tasty and satisfying, you'll cook them again and again.  

Boston Baked Beans - sweet & salty with an undercurrent of heat - are a classic American dish.  67's version makes it more tomato-y and moderates the heat.  The base recipe is Vegan but there's a great variation for carnivores and a less spicy kids' versions that can be sweetened without sugar.   

They're pretty versatile: add vegan cheese or ham/bacon for carnivores.  67's favourite?  Adding thickly sliced vegetarian frankfurters*.

The beans freeze well.

Cost: minimum £2 (cut costs by making your own sun-blush tomato bombs)
Feeds: a crowd; leftovers freeze well

Ingred:
   450 gm/16 oz dried haricot beans (the best you can afford)
   2 cloves garlic, grated 
   1 lge onion, thinly sliced
   1 small red chilli, deseeded & cut into fine strips, or 1/3 tsp chilli flakes 
   1 bay leaf
   2-3 tbsp molasses or black treacle or brown sugar

   2-3 tbsp tomato ketchup
   1 tsp dry mustard or 1.5  tsp Dijon or wholegrain mustard

   1/2 tsp dried ginger or 2-3 med slices of fresh ginger 
   1 tbsp Worcestershire sauce
   1/3 tsp salt
   350 gm sun-blush tomatoes (sun-dried will be too salty) (note: making your own is cheaper than buying)
    
Carnivore version:
    350 gm/12 oz shredded cooked ham hock (Frugal Food: Ham Hock) plus the ham bone OR (for those without cholesterol issues) raw unsmoked back bacon
   
Kids' version:
   No chilli or ginger and only half the mustard

   unsweetened tomato juice (opt)

   generous handful cooked sliced sausages or vegetarian frankfurters* 

Method:

1. Soak beans overnight
2. Drain; put beans in a large pan and cover with 3 pints water; bring to boil; simmer 2 mins; drain & return to pan
3. Add garlic, onion, chilli (but not for kids) & bay leaf plus 3 pints/1 1/2 litres water; bring to the boil; reduce heat to medium, cover, cook gently until beans are tender, 45 mins - 1 hour 
4. Drain beans in a sieve, reserving liquid
5. Preheat oven to 200c, 180 fan; 400f; gas 6
6. Measure 1 pint liquid and stir in molasses, ketchup, mustard, ginger, Worcestershire sauce and salt. (Kids' version:  No ginger and only half the mustard). Add to beans.  
7. Depending on the size of the tomatoes, halve or cut into thirds or chop coarsely ; stir into beans; transfer to a 4-pint/2 1/4 litre baking dish.
8. Carnivore Option:  If using shredded ham hock, bury in the body of the beans along with the ham bone; if using raw bacon, push below surface of beans
9. Cover baking dish with a tight fitting lid
10. Bake in 1 - 1 1/2 hours or until beans have absorbed sauce and are tender    
11. Kids Option: Half an hour before end of cooking, add sliced cooked sausages or vegetarian frankfurters (Tivali are great); if still not sweet enough add 1/4-1/2 mug tomato juice
12.  Allow to stand for a few minutes before serving

*Tivali

Comments:
'The beans were a great, healthy version of a winter warmer with a little bit of spice to give it a lift.  It felt like guilt-free comfort food.' 20+ fund-raiser
'Better than you-know-who's and better for you!' Retired writer


Tips:

• Feeding both adults and kids?  Divide the beans in two before baking, making an adult version and a kids' version 
• Remember: to provide all essential amino acids beans need to be teamed with wheat, rice, cheese, eggs or animal protein

Serving Suggestions:

• succulent casserole for an informal party
• with crusty bread & salad for supper
• on wholemeal toast, sprinkled with cheese for a light supper
• as part of an English breakfast
• with poached eggs for brunch
• on wholemeal toast for brekkie
• cold from the fridge, eaten with a spoon after the pub

Note: Both M&S and Unearthed sun-blush toms were used in this recipe.  Unearthed cherry toms were more expensive and quite herby.  M&S were a little sweet; 2/3 M&S and 1/3 Unearthed was perfect.  The frugal could add tinned tomatoes and extra salt.                        

                                                     

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This recipe has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.