Tag: Beans

Smokey Baked Beans

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Making your own baked beans can be so satisfying and give you greater control over what goes into them. A quick investigation into baked beans sold in UK supermarkets shows that the average 200g portion of standard baked beans will contain 1g of salt (ranging up to a staggering 1.6g).

It’s Salt Awareness Week (8th-14th March 2021), which aims to highlight the reduction of salt intakes. The UK recommendation is a maximum of 6g salt per day. However, the National Diet & Nutrition Survey showed that the average person was eating 8.4g salt in 2018-2019.

The greatest contributors to salt in our diet comes from processed foods and includes bread, cheese, and meat products such as bacon. Around 8% of our salt intakes comes from pre-prepared vegetables such as frozen chips, mashed potatoes and tinned produce. Watch out for tinned beans, pulses and vegetable is water with added salt. Additionally, watch out for tinned tomato products which add salt in. While salt is a preservative, it is not really needed in these products.

If you are looking to reduce your salt intake, you might find things taste a little bland at first. After a few weeks your tastebuds will become more sensitive to salt. You can always add other flavours to food to help in this transition period; try adding herbs, spices, lemon/lime juice or pepper to your meal.

These homemade baked beans contain a fraction of the salt content of their tinned counterparts, containing just 0.14g per 200g serving. Not only that, but you’ll also benefit from 8.7g of fibre and 11 different plant foods for fibre diversity. In addition, my baked beans are naturally sweetened using a carrot and smoked paprika, meaning there’s no added sugar to these beans either.

Store any leftover beans in an airtight container in the fridge for 3-4 days, or alternatively freeze in handy portions ready for a quick and easy meal.

Makes 7 portions

Ingredients

  • 2 large garlic cloves, roughly chopped
  • 1 large carrot (100g), grated
  • 1 tbsp extra virgin olive oil
  • 500g passata
  • 2 tsp smoked paprika
  • 1/2 tsp ground white pepper
  • 1/4 tsp mixed herbs
  • 1/2 tsp white wine vinegar
  • 2 tbsp tomato puree
  • 1 tin of haricot beans in water
  • 2 tins of mixed pulses in water

Method

  • Add the garlic, carrots and oil to a large pan and cook over a gentile heat for 5 minutes till softened.
  • Add the passata, herbs and spices, vinegar, tomato puree and 100ml water. Cook for a further 15-20 minutes over a low heat till the carrots become soft.
  • Blend to a smooth sauce and add the beans.
  • Cook over a low heat with the lid on for 15 minutes, stirring occasionally.

Per 200g serving 163kcal/ 3.4g fat/ 0.6g saturated fat/ 19.9g carbohydrates/ 8.7g fibre/ 9.5g protein/ 0.14g salt

Green Bean Curry

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I’m a firm believer that curries taste best when cooked long and slow, and often taste best the next day once the flavours have had time to mingle. However, there is always an exception to the rule, and this is it.

For those who are growing their own beans, you may be over-run with a large glut and not sure how to use them all up. Otherwise it’s time to buy some British seasonal beans while they’re in stock and make this delicious summer curry. Alternatively, you can buy frozen broad beans to make the dish all year round.

Serves 6

Ingredients

  • 2 onions, sliced
  • 1 tbsp vegetable oil
  • 3 garlic cloves, roughly diced
  • 1cm piece of ginger, finely diced
  • 15g butter
  • 2 tsp cumin seeds
  • 2 tsp mustard seeds
  • 1 tsp garam masala
  • 2 tsp turmeric
  • 1/4 tsp salt
  • Large pinch of curry leaves
  • 900g mixed green beans e.g. podded broad beans, runner beans, green beans, dwarf beans, all chopped into roughly equal sizes.
  • 300ml coconut milk

To serve

  • Brown basmati rice
  • Toasted coconut flakes
  • Fresh coriander

Method

  • Gently fry the onions in the vegetable oil till soft and translucent, but without colouring.
  • Add the garlic and ginger and cook for 2 minutes before adding the butter and spices.
  • Add the beans and stir to coat in the spices. Add the coconut milk and cook for 5 minutes. If the curry looks a little dry, add some water.
  • Serve over steamed rice and top with toasted coconut flakes and fresh coriander leaves.

Per serving: 195kcal/ 12.7g fat/ 2.4g saturated fat/ 12.3g carbohydrates/ 6.5g fibre/ 5.5g protein

Cheats Refried Beans

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Refried beans are a party food staple in my house. I always make them whenever I’m having a gathering, but I have to be prepared and start the day before. However, this is the cheats version. I say cheat because I’m using already cooked beans from the tin. No need for soaking over night, or boiling for hours. You can decide to make these an hour before serving, without compromising on the taste.

This is a really versatile dip, something I always make in large batches as it sits well in the fridge for a week, ready to be lovingly transformed into the next meal. I love using this as a spread in a wrap for a burrito, quesadillas with melted cheese, enchiladas or even tostadas if you’re feeling fancy!

In addition, you can easily make these vegan. The recipe below is vegetarian, but if you replace the butter with rapeseed oil in the base mix, you’ll be all set for Veganuary. Then you can either use them as is, or use a vegan sour cream and cheese alternative to make the full on refried beans experience.

All that’s left to say is Happy New Year and enjoy whatever you’re doing (and eating)!

Serves 4

Recipe

  • 1 tin of black beans
  • 3-4 large cloves of garlic, sliced in half
  • 1/2 white onion
  • 1 small bunch of coriander, stalks separated from leaves, leaves chopped
  • 3 fresh bayleaves, crushed
  • 1 red onion, finely diced
  • 20g butter (or rapeseed oil if making vegan)
  • 1 garlic clove, finely sliced

To serve (optional)

  • Soured cream
  • Cheese e.g. Cheddar, Cheshire or Wensleydale
  • Coriander leaves
  • Tortilla chips

Method

  • Pour the tin of black beans with their water into a pan. Fill the can with water and add to the beans.
  • Add the half onion, halved garlic, bayleaves and coriander stalks. Bring to the boil and allow to simmer for 30 minutes. If your beans were unsalted, add in salt to your taste.
  • Meanwhile, gently fry the red onion in your choice of fat till softened. Add the garlic and continue cooking for a further 2 minutes.
  • Drain the beans, reserving the cooking liquid. Discard the garlic, bayleaf, onion and coriander stalks.
  • Blend the beans with a little of the cooking water till the desired thickened of dipping. I like to keep mine quite chunky.
  • Add the fried onion and garlic and half the chopped coriander leaves.
  • Top with soured cream, cheese and more coriander leaves and serve with tortilla chips.

Per Serving of Beans 96kcal/ 2.6g fat/ 1.5g saturated fat/ 11.2g carbohydrates/ 4.7 fibre/ 4.9g protein

Refried beans
Refried beans