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Nutrition L'Ecuyer

Not your Grandmas Baked Beans

This make-ahead recipe is always a staple in my freezer. I love having baked beans on Sunday evening after a particularly indulgent weekend. I’m not sure if it’s the fiber or the comfort factor, but pair it with a slice of sourdough bread and butter and I’m in heaven. Legumes provide fiber, protein and prebiotics to feed the good gut bacteria. Legumes are also rock stars at balancing blood sugar levels. This recipe features sea vegetables to support the thyroid, greens to alkalinize, turmeric to calm inflammation and blackstrap molasses which is a great source of absorbable iron. Not your grandma's baked beans.
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Equipment

  • 1 thick-bottomed roasting pan

Ingredients

  • 900 g white beans or navy beans dried
  • 2 tbsp butter
  • 2 large onions chopped
  • ½ pound bacon cut into small pieces
  • 7     cloves garlic chopped
  • 4 large cans diced tomatoes 796 ml
  • 1/2 cup sea vegetables dulse flakes, ground nori or kelp (optional)
  • 1 cup brown sugar lightly packed
  • 1/2 cup maple syrup or blackstrap molasses
  • 4-6 cups chopped kale tough rib removed, collard greens would also work
  • 1/4 cup apple cider vinegar
  • 2 tbsp turmeric powder
  • 2 tbsp Dijon mustard
  • 2 tsp sea salt
  • 1 tsp black pepper
  • 1 tsp chili flakes

Instructions

  • Soak beans overnight in plenty of water. Drain the soaking liquid and cook beans according to package instructions until they are very tender. The beans will not soften more in the oven. I save some of the bean cooking water to dilute the beans in case they get too thick.
  • Preheat the oven to 275°C
  • In a large, thick bottomed roasting pan, add the butter and the chopped onion and cook until the onions start to turn golden brown, add the bacon and cook until it starts to brown.
  • Once the onions and bacon are cooked, add the garlic, turmeric and greens and cook until the greens are wilted.
  • Add the cooked beans to the bacon mixture.
  • Meanwhile, in a large bowl, add the diced tomatoes, sea vegetables, brown sugar, maple syrup (or molasses), mustard, vinegar, salt, pepper and chilli flakes. Mix well to combine all the ingredients.
  • Pour the tomato mixture over the beans and stir well to combine.
  • Cover and bake for 6 to 7 hours stirring occasionally. Use the reserved bean cooking water to thin the sauce if necessary.
  • Allow the beans to cool before dividing into containers to freeze.

Notes

Makes about 12 portions, freezes well.