home made baked beans - Hairy Bikers` Diet Club

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HOME MADE
BAKED BEANS
EVERYONE LOVES BAKED BEANS AND OUR
HOME-MADE VERSION IS EXTRA TASTY WHILE
CUTTING DOWN ON THE SUGAR. THIS IS BEST
MADE WITH DRIED BEANS THAT YOU’VE
SOAKED OVERNIGHT, BUT YOU CAN WHIP IT
UP WITH A COUPLE OF CANS IF NEED BE.
Serves: 8( as a side dish)
Prep: 15 minutes
Cooking time: 25 minutes
Calories per serving: 316
200g dried haricot or other
beans (or 2 x 400g cans
of cooked beans)
2 bay leaves
1 slice of onion
2 cloves
1 onion, very finely diced
1 carrot, peeled and very
finely diced
1 celery stick, trimmed and very finely diced
1 tbsp vegetable oil
150ml vegetable stock
400g can of tomatoes
1 tbsp soy sauce
½ tsp sweet smoked paprika
pinch of ground cloves
flaked sea salt
freshly ground black pepper
Smoky bacon beans
½–1 tsp black treacle
100g smoked back bacon, fat trimmed and meat
finely diced
This recipe can be found in
Hairy Dieters 3 Good Eating
If you’re using dried beans, soak them overnight in plenty of cold
water. Drain the beans, then put them in a large saucepan, add water
to cover generously and bring to the boil.Add the bay leaves, onion
slice and cloves and continue to boil for 10 minutes, then turn the
heat down and simmer for 45–60 minutes. The beans should be
cooked through but not too soft, so check them regularly after 45
minutes. Drain, discarding the cooking liquid, bay, onion and cloves.
Meanwhile, prepare the veg. They should be chopped as finely as
possible – almost to a purée – so you could use a food processor.
Heat the oil in a saucepan, add the vegetables and cook them slowly
for 10 minutes. Towards the end of this time, turn up the heat slightly
so the veg starts to caramelise – this adds sweetness to the sauce.
Pour in the stock and simmer for 5 minutes, then add the tomatoes,
soy sauce, paprika and cloves. Season and leave to simmer for about
half an hour until the sauce is well reduced.
Using a blender, purée the sauce until smooth. Tip it back into the
pan, then add the beans Simmer for 15 minutes to allow the flavours
to blend.
Smoky bacon beans: Same as above, adding the treacle at the same
time as the tomatoes and soy sauce. Start with half a teaspoon,
simmer the sauce for a few minutes, then taste and add more treacle
if you think it needs it. Fry the bacon in a non-stick frying pan until
crisp and brown, then add it to the puréed sauce. Drain off any fat
from the pan, then deglaze the pan with a little water and add this
to the sauce too. Add the beans and simmer for 15 minutes as above.