Homemade Baked Beans Recipe (Wholesome & Healthy)
Discover a delightful and nutritious twist on the classic baked beans that is sure to satisfy your taste buds and warm your heart. This recipe features wholesome ingredients and rich flavors, making it perfect for a cozy family meal or a healthy side dish at gatherings. Serve these homemade baked beans alongside toasted bread or crispy potato cakes for a truly delightful dining experience.
Ingredients
| Ingredient | Quantity |
|---|---|
| Dry beans (such as cannellini or soya beans) | 250 grams |
| Extra Virgin Olive Oil | 1 teaspoon |
| Onion (finely chopped) | 1 |
| Garlic (grated) | 1 clove |
| Tomatoes (pureed) | 500 grams |
| Honey | 1 tablespoon (or more to taste) |
| Cumin powder (Jeera) | 1 teaspoon |
| Dried oregano | 1 teaspoon |
| Red Chilli powder (or cayenne pepper) | 1/4 teaspoon |
| Salt and Pepper (coarsely pounded) | To taste |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | Approximately 200 kcal |
| Protein | 10 g |
| Carbohydrates | 30 g |
| Dietary Fiber | 8 g |
| Total Fat | 5 g |
| Saturated Fat | 1 g |
| Sodium | 400 mg |
Preparation Time
| Activity | Time |
|---|---|
| Preparation | 60 minutes |
| Cooking | 60 minutes |
| Total Time | 120 minutes |
Servings
| Serving Size | Number of Servings |
|---|---|
| 1 bowl | 4 |
Instructions
Step 1: Soaking the Beans
To kick off your homemade baked beans journey, start by soaking 250 grams of your chosen dry beans (such as cannellini or soya beans) in a large bowl of water overnight for about 8 hours. This process softens the beans, making them easier to cook and digest.
Step 2: Preparing Tomato Puree
While the beans are soaking, prepare your tomato puree. For a simple homemade version, take fresh tomatoes, blanch them in boiling water, then cool them in ice water to easily remove the skins. Blend the peeled tomatoes into a smooth puree and set aside. This step can be done in advance for added convenience.
Step 3: Cooking the Beans
Once the beans are thoroughly soaked, it’s time to cook them. The pressure cooker method is efficient and yields perfectly tender beans. Drain the soaked beans, then place them in the pressure cooker with 2-1/2 cups of fresh water. Secure the lid and cook over medium heat. Once you hear 4 to 5 whistles, reduce the heat to low and continue cooking for an additional 15 minutes.
After the cooking time is complete, turn off the heat and allow the pressure to release naturally, which should take about 10 minutes. This additional time allows the beans to absorb more flavors and become even softer. Once the pressure has fully released, carefully open the lid and drain any excess liquid from the beans. Reserve this liquid for later use in soups or risottos for added flavor.
Step 4: Creating the Flavor Base
In a large saucepan, heat 1 teaspoon of extra virgin olive oil over medium heat. Add the finely chopped onion and grated garlic, sautéing until the onions become translucent and tender, about 5 minutes. This step enhances the flavor of your dish, giving it a rich base.
Step 5: Combining Ingredients
Once the onions and garlic are ready, add the prepared tomato puree, 1 tablespoon of honey (adjust this to your desired sweetness), and the spices: 1 teaspoon of cumin powder, 1 teaspoon of dried oregano, and 1/4 teaspoon of red chilli powder or cayenne pepper. Stir everything together, allowing the mixture to simmer for about 5 minutes, letting the flavors meld beautifully.
Step 6: Cooking the Beans with Sauce
Next, gently fold in the cooked and drained beans into the tomato mixture. Stir to coat the beans thoroughly with the flavorful sauce. Cover the saucepan, lower the heat, and let it simmer for approximately 30 minutes. This step allows the beans to absorb the delightful flavors of the tomato and spices, creating a hearty and wholesome dish.
Step 7: Final Seasoning
As the beans simmer, taste your dish and adjust the seasoning with salt and coarsely pounded pepper to your preference. This is the perfect moment to enhance the overall flavor and ensure it meets your palate.
Step 8: Serving Suggestions
Once your homemade baked beans are well-coated with the spices and tomatoes, remove them from heat. For an added touch, garnish with fresh coriander leaves before serving. These baked beans pair wonderfully with crusty toast or alongside crispy potato cakes, making for a delightful and healthy meal.
Enjoy your homemade baked beans, rich in flavor and nutrients, a true testament to wholesome cooking! This dish is perfect for meal prep, as it keeps well in the refrigerator and can be reheated for a quick and satisfying meal throughout the week.
