Saturday, 20 June 2015

Home-made Baked Beans

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I love baked beans, but I've recently been put off by the sugar content. With nearly 10g of sugar in just half a tin, that's almost half my RDA, and I've also been trying to eat only natural sugars. I also love a large variety of beans so I get nutrients from all kinds of beans and pulses as well as a rainbow of colours and textures. So I created these healthy 10-bean baked beans, with only natural sugars but double the flavour! I enjoyed them with baked sweet potato and kale, (also vegan cashew cheese, but this experiment didn't taste as good as I hoped so I scraped it off!). It took quite a while to make them, but next time I will make a large batch, to store some in the freezer for a quick go-to snack.

Ingredients
4 handfuls of dried mixed beans (I use Waitrose 10 bean mix)
1 tin of chopped tomatoes (check it's 100% tomatoes and water, no added sugar)
1tsp maple syrup
1 whole clove of garlic, crushed
2 tbsp tomato puree
Salt and Pepper to taste

Before soaking
After soaking


The dried beans need soaking overnight, so put the beans in a bowl and cover with plenty of cold water, and leave in the fridge to soak. If you don't want to wait, buy a tin of beans already in water and skip this step.


After soaking, rinse with cold water and top up with fresh water in a pan and put on to boil, once boiled allow it to simmer for 1 hour. Pour away the water and rinse the beans with freshly boiled water, then add all the ingredients to a pan and heat until it boils (keep the garlic as a whole crushed clove, and pick it out before you serve). Leave to simmer for 30 minutes to let the beans soak up the sauce. Keep in the fridge and heat up in a pan for a few minutes when you're ready to eat it. It will keep in the fridge for about a week, or keep in the freezer.



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