Baked Beans

Healthy Recipes

Serves: 6-8
Prep: 30 minutes ( + 12hrs to soak dried beans!)
Cooking Time: 8 hrs (On a low S.C. setting)

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamin C, protein, fibre, calcium, iron, mg, manganese, potassium, zinc, and (per serving/based on 8 servings) is low in salt, saturated fats and have a moderate quantity of sugar!

Ah, lovely baked beans! As the rain and cooler weather sets in they become even more desirable! 

We’ve tried various slow cooker bean recipes in the past (predominately using ‘white beans’), but we’ve found that the recipes that use a mixture of beans to be far more satisfying! Why limit yourself to one type anyways?! 

Our baked beans are not your typical ‘British’ bean that you’ll find in your local supermarket; they are not ‘tomato-based’ and we didn’t use a ‘haricot’ variety, nor do they have excessive levels of salt and sugar! Our slow cooker recipe produces a sauce that is not too salty, sweet or rich, just delicious; the treacle and brown sugar provides a lovely deep flavour!  🙂

The only possible amendment you may want to make is with regards to the volume of water. With about two hours to spare, we noticed that the sauce didn’t have the right consistency…so we added a slurry of corn flour! The choice is yours; use slightly less water (approx. 400-500ml) or just add the slurry as we have instructed. Also, feel free to adjust the flavours as you see fit; try a spicier or barbecue flavour next time!  

Serve these beans as a main meal or whip up a batch to take to your next family BBQ!

Quick Food Facts:

  • Beans, the variety and their health benefits are various and many! However (particularly for those following a plant-based diet), they can be a great source of: protein, complex carbohydrates, soluble fibre, B-Vitamins, iron, calcium, zinc, magnesium, manganese and potassium (just to name a few!). They can also help you meet your 5-A-Day!
  • One serving of our beans (the recipe makes eight!) provides about 2.5 servings of your 5-A-Day; the typical tinned variety only provides you with one!  🙂

 

 

Ingredients

 

 

Directions

Place the dried beans into a large bowl of cold water. Soak overnight for 12 hours. Drain and thoroughly rinse.

We used a mixture of beans; 230g cannellini, 130g black turtle and 100g of red kidney beans!

 

 

Peel and dice the onion and garlic. Wash, trim the ends, peel and then dice the carrot. Wash, trim the ends and finely chop the celery. Wash, remove the stem and core and then dice the bell pepper. Wash and dry the thyme and then remove the leaves from its stem.

 

 

  • Heat 1-3 tsp oil into a large, non-stick saucepan or frying pan over a medium-low heat. Tip: Alternatively, use some low-fat cooking oil or a steam-fry technique to soften the vegetables!
  • Add the onion, garlic clove, carrot, celery, bell pepper and garlic. Mix together. Gently fry for 3 mins or until softened. Tip: covering with a lid will also help to soften the vegetables.
  • In the meantime, boil 1.6L water. Prepare 500ml stock according to the packet instructions (unless you are using your secret homemade variety!).
  • Add the thyme. Season it to taste with salt and black pepper. Stir together.

 

 

  • Transfer the beans into a slow cooker.
  • Transfer the vegetable mixture into the slow cooker.
  • Add 2 tsp sugar, 100g tomato purée, ¼ cup cider vinegar,1 tsp mustard powder and 2 tbsp treacle.
  • Pour in the stock and 1.1L of freshly boiled water. Stir together. Tip: Always make sure there is enough ‘liquid’ to cover your ingredients.
  • Create a ‘slurry’. Add 50g corn flour into a small dish with equal parts water. Stir until the flour has dissolves. Whilst stirring, pour it into the slow cooker. Mix thoroughly to combine.
  • Cover with a lid. Cook on a low-heat setting for 8 hours. Tip: Cooking with acidic ingredients can cause your beans to have a slightly ‘firmer’ texture. However, we found the majority of our beans to be soft and/or creamy.

 

 

Serve warm. Ladle into a serving bowl. If desired, serve it with a small bread roll and/or additional vegetables!

We used a small GF roll and some steamed red cabbage! 🙂

 

Enjoy!

 

 

Refrigerate any any leftovers in an air tight and resealable container; reheat and consume within 3-5 days. Alternatively, store and freeze; defrost, reheat and consume within 1-2 months.

Advertisements

One thought on “Baked Beans

________________________________________________

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s