Baked beans cooked from scratch are a revelation...they're low in added sugar and are very tasty
first posted Feb 2016 as Beautiful Baked Beans; updated 10/24
 |
| Nearly Sugar-free Baked Beans, from Scratch 'Better than you-know-who's and better for you!' Taster |
Baked beans from dry instead of from tins saves money, provides high grade plant protein with little effort, use time productively and is abase for a variety of savoury comforting food.
Dried beans and pulses are relatively cheap but require soaking overnight. They also need boiling and draining. Twice. But you can get on with other things during these stages.
The results - tender beans with just a touch of resistance - are lovely. The Beans absorb the juices they're cooked in and unlike tinned versions, levels of sugar are almost Nil. What's not to like?
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 variation for carnivores and a less spicy kids' version that is also a little sweeter without adding sugar.
The beans freeze well.
Cost: £3-4, more for carnivores (cut costs by making your own sun-blush tomato bombs)
Feeds: 6-8
Ingred:
450 gm/16 oz dried haricot beans (the best you can afford)
2 cloves garlic, grated or minced (opt)
1 lge onion, thinly sliced (opt)
1 small red chilli, deseeded and cut into fine strips, or 1/3 tsp chilli flakes
1 bay leaf
2-3 tbsp molasses or black treacle
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) (Make your own sun blush toms)
Carnivore version:
350 gm/12 oz shredded cooked ham hock (Frugal Food: Ham Hock) 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)
Method:
Kids:
Half an hour before end of cooking, add sliced cooked sausages or vegetarian frankfurters (Tivali are great); if not sweet enough for the kids' palates, add 1/4-1/2 mug tomato juice
Comment:
'The beans were a great winter warmer and the little bit of spice livened it up. It felt like guilt-free comfort food.' 20+ fund-raiser
'Better than you-know-who's and better for you!' Retired writer
Tips:
Remember: beans need to be teamed with wheat, rice, cheese, eggs or animal protein to provide all essential amino acids
Serving Suggestions:
Dried beans and pulses are relatively cheap but require soaking overnight. They also need boiling and draining. Twice. But you can get on with other things during these stages.
The results - tender beans with just a touch of resistance - are lovely. The Beans absorb the juices they're cooked in and unlike tinned versions, levels of sugar are almost Nil. What's not to like?
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 variation for carnivores and a less spicy kids' version that is also a little sweeter without adding sugar.
The beans freeze well.
Cost: £3-4, more for carnivores (cut costs by making your own sun-blush tomato bombs)
Feeds: 6-8
Ingred:
450 gm/16 oz dried haricot beans (the best you can afford)
2 cloves garlic, grated or minced (opt)
1 lge onion, thinly sliced (opt)
1 small red chilli, deseeded and cut into fine strips, or 1/3 tsp chilli flakes
1 bay leaf
2-3 tbsp molasses or black treacle
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) (Make your own sun blush toms)
Carnivore version:
350 gm/12 oz shredded cooked ham hock (Frugal Food: Ham Hock) 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)
Method:
- Soak beans overnight
- Drain; put beans in a large pan and cover with 3 pints water; bring to boil; simmer 2 mins; drain & return to pan
- Add garlic & onion if using, chili & bay leaf to beans. Add 3 pints/1 1/2 litre water; bring to the boil; reduce heat to medium, cover, cook gently until beans are tender, 45 mins - 1 hour
- Drain in a sieve, reserving liquid
- Measure 1 pint liquid and stir in molasses, ketchup, mustard, ginger, Worcestershire sauce and salt.
- Add liquid to beans. Halve sunblush tomatoes or cut into thirds OR chop coarsely; stir into beans
- This is your base; divide according to the number of carnivores and vegetarians and proceed as below.
- Preheat oven to 40 f, 200c, 180 fan; gas 6. The full recipe will bake in a 4-pint/ 2 1/4 litre baking dish. Adjust cooking vessel/s according to proportion of carnivores and vegetarians. Cover dish/es and bake for 1 - 1 1/2 hours or until beans have absorbed sauce and are tender
- Slow Cooker: 5-7 hours on low; check level of liquid after 4 hours. When beans are tender with just a bit of resistance, check seasoning.
- Allow to stand for a few minutes before serving
Carnivores: Before baking:
If using shredded ham hock, bury in the body of the beans along with the bone from the knuckle
If using raw bacon, separate pieces and scatter; push below surface of beans
Half an hour before end of cooking, add sliced cooked sausages or vegetarian frankfurters (Tivali are great); if not sweet enough for the kids' palates, add 1/4-1/2 mug tomato juice
Comment:
'The beans were a great winter warmer and the little bit of spice livened it up. It felt like guilt-free comfort food.' 20+ fund-raiser
'Better than you-know-who's and better for you!' Retired writer
Tips:
Remember: beans need to be teamed with wheat, rice, cheese, eggs or animal protein to provide all essential amino acids
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
More triple duty dishes, use 67 search function...
Please make a Comment in the box below
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.
No comments:
Post a Comment