Beans / Diabetic / Low Fat / Vegetarian

British Homemade Baked Beans

The Sunshine Inn Blog1 Comment

British Homemade Baked Beans

  • Servings: 6
  • Difficulty: Easy
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Baked beans, something a lot of Quebecers love. The traditional recipe has lots of molasses and brown sugar. I was looking for something that would have a little less sugar. After a some research I came across a few different recipes for British Baked Beans. This is a tomato based recipe. I had never had these so I thought, what the heck. Turns out this is quite good.

Ingredients

  • 1 tbsp of olive oil
  • 1/2 red onion finely chopped
  • 1 garlic clove finely chopped
  • 1/2 tsp of sea salt
  • 1/4 tsp of pepper
  • 2 tsp of sugar (preferably brown)
  • 1/2 tsp of smoked paprika
  • 1/2 tsp of dried oregano
  • 1/2 tsp of worcestershire sauce
  • 800 gr of cannellini beans or navy beans canned (see below for raw beans)
  • 400 ml of Passata (or ground or crushed tomatoes in a can, more economical)
  • 1 tbsp of tomato paste
  • 1 tbsp of parsley (optional)

Directions

  1. Heat the oil in a large pan and cook the red onion and garlic over medium heat for 5 minutes.
  2. Add salt, pepper, sugar, smoked paprika, and oregano to the onion mixture.
  3. Pour in the passata, worcestershire sauce, and drained and rinsed beans.
  4. Simmer for 15 minutes or until you achieve your required sauce thickness.

Nutritional facts per serving

  • Calories 242
  • Fat 3 g
  • Sugar 5 g
  • Carbohydrates 42 g
  • Protein 14 g
  • Fibre 10 g

This was pretty easy. I personally don’t like canned beans so I used raw. I soaked them overnight. Then simmered them for about 1-1/2 hours or until they were tender but not quite mushy. To get 800 gr you need 650 gr of raw beans. I also used cannellini beans. If you are someone who likes beans but is watching your sugar and fat intake, this is the recipe to go with.

This goes great with breakfast for extra protein, with lunch as a side, or served with toast. Of course, if you want some spice you can always add some hot peppers. How you serve it, when you serve it, or with what you serve it, is all up to you. Just have fun and make it your own.

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