Baking, Freezer Friendly, Lunch, Sides & Snacks

Homemade Baked Beans / Μπέϊκτ Μπήνς

baked beans, homemade. Minimal sugar and vegan! By its-a-PBL

No need to buy baked beans in a can, here is an easy, cheap and super tasty way of making them at home! Of course this guarantees you wont get the stupid amount of sugar in tinned baked beans. Did you know one average serving of a leading baked bean brand has 13gr of sugar?! That’s almost four spoons of processed sugar you’ve got on your toast (and we all know how bad sugar is for you).

This is something i make on Saturdays in order to have in the fridge for a week (or in the freezer for ages!) for those sunday breakfasts or those i-dont-know-what-to-have-for-lunch-and-CBA-to-cook days.   Only one cup of dried beans makes about 5 servings of baked beans, so this is a good (and cheap!) thing to cook up. Although it takes just over an hour to make, its not like you have to actually do anything for that time, the oven does most of it for you! They are BAKED beans after all.

baked beans, homemade. Minimal sugar and vegan!

Homemade Baked beans are supremely healthy due to the antioxidants of the tomato and garlic, alongside the protein and fibre of the beans. Paired with a complex carb, its low GI and will keep your energy levels at bay throughout the day.

Serving suggestions: On thick toasted greek sourdough bread is my favourite way of having it! But you can also serve atop of a jacket potato, or even pair this with the previous Tofegg Scramble recipe, toast, fried mushrooms and tomatoes and make yourself a good’ol sunday english breakfast!

baked beans, homemade. Minimal sugar and vegan! By its-a-PBL

Baked Beans / Μπέϊκτ Μπήνς

* I used unrefined brown sugar

  • Total Time: 1h 20m

Ingredients

  • 1 c dried medium white beans - ξηρά μεσαία άσπρα φασόλια
  • 5 whole cloves & 2 bay leaves - 5 σωστά γαρύφαλα & 2 φύλλα δάφνης
  • 2 1/2 tbsp. olive oil - 2,5 κ.σ. ελαιόλαδο
  • 1 onion, chopped - κρεμμύδι, ψιλοκομμένο
  • 2 garlic cloves, minced - σκελίδες σκόρδο, τριμμένες
  • 1 1/2 tsp. smoked paprika - 1,5κ.γ. πάπρικα
  • 1 tsp. english mustard - κ.γ. αγγλική μουστάρδα
  • 2 tbsp. smoky BBQ sauce - 2κ.σ. σως BBQ
  • 3/4 tbsp. any sugar (I used unrefined brown) - 0,75κ.γ. ζάχαρη
  • 2 tbsp. tomato paste - πάστα ντομάτας
  • 1 can organic chopped tomatoes - κονσέρβα ψιλοκομμένες ντομάτες
  • 1 tsp. corn-flour - κόρν φλάουρ

Instructions

  1. From the night before soak your beans in water, making sure they are covered by at least 5cm water. The next day, before you're about to cook them, drain and rinse them.
  2. Put your beans in a pot with the 5 cloves, bay leaves, salt and cover them with water (making sure they are covered by 4cm water). Bring to a boil.
  3. After they have boiled for 5 minutes, a white foam layer will appear on the top. Remove this with a spoon and put back to boil for another 35minutes (total boil time 40mins). Meanwhile heat your oven to 185C
  4. Drain the beans and whole spices over a pot so that you save the 'bean' water
  5. Put 2.5tbsp olive oil in a deep oven dish and put this dish over the hob on a medium heat. Saute the onion until transluscent and add in the garlic. After 3-4 minutes, add in the paprika, salt, pepper and tomato paste. Give it all a stir
  6. Then add in chopped tomatoes and your reserved 'bean' water (you should have about 3/4 of a cup). Fill your empty tomato can to three quarters with water and put this in too. Stir
  7. Add in BBQ sauce, Sugar, mustard and corn flour and season well with salt and pepper.
  8. Once this starts to simmer add in your beans (with the cloves and bay) and give it a good stir. After the 20 minute mark, (and not before) take out of oven (carefully!) and give it a good stir. Do not stir again after this (to give yummy stickiness on the sides of the pan and texture). When beans have had a total of 40 mins in the oven --> ready!
  9. (Note: Find cloves and bay leaves before eating and discard them ! )

* I used unrefined brown sugar

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