Indian-style homemade baked beans
Serves: 6
Time to make: 2 hrs , plus soaking
Total cost: $15.00 / $2.50 per serve
(at time of publication)
Ingredients
- 250g dried cannellini beans, soaked (see tip)
- 5–6 sage leaves, roughly torn
- 4 cloves garlic, roughly chopped
- 3 tablespoons olive oil
- 1 red onion, finely chopped
- 4 large ripe tomatoes, pureed
- 2 tablespoons tomato paste
- 1 teaspoon dried mixed herbs
- ½ cup vegetable stock
- 2 teaspoons—1 tablespoon soft brown sugar
- 1 tablespoon cider vinegar
- 1 tablespoon minced ginger
- 1 teaspoon curry powder
- ⅓ cup sultanas
- ⅓ cup reduced-fat coconut milk
- ⅓ cup chopped fresh coriander, plus extra, to garnish
- 4 cups white rice (or 3 cups brown rice)
Instructions
1 Place soaked beans in a pan with enough cold water to cover beans by 2.5cm. Add sage and garlic. Cover pan and bring to the boil. Reduce heat and simmer for 1 1/2 hours, or until beans are soft but still holding their shape.
2 Meanwhile, heat 1 tablespoon of the oil in a non-stick pan. Add onion and cook until softened. Add tomatoes, paste, herbs, stock and 1/4 cup water. Cook for 10—15 minutes to make a thick tomato sauce. Set to one side until beans are cooked.
3 Once beans are cooked, drain. Return to pan with tomato sauce. Stir in remaining oil, sugar, vinegar, ginger, curry powder, sultanas and coconut milk. Heat, stirring occasionally, for 10-15 minutes. Stir in coriander.
4 Serve on rice. Garnish with coriander.
Variations
You can increase the curry powder by 1/2 teaspoon for a stronger flavour.
Make it gluten free: Check tomato paste, stock and curry powder are gluten free.
Try these delicious flavour variations!
Basic homemade baked beans
Italian-style homemade baked beans
Moroccan-style homemade baked beans
Mexican-style homemade baked beans
HFG tip
For overnight soaking: Soak beans in cold water for at least 12 hours. Drain well and rinse.
For quick soaking: Place beans in a pan and cover with cold water. Cover, bring to the boil and cook for 1 minute. Remove from heat and leave to soak in the water for 1 hour. Drain. The beans are now ready to cook.
Once baked, beans will keep for 3-4 days in a sealed container in the fridge.
Nutrition Info (per serve)
Kilojoules 1700kJ
Calories 405cal
Protein 15g
Total fat 9g
–Saturated fat 2g
Carbohydrates 65g
–Sugars 15g
Dietary fibre 14g
Sodium 80mg
Calcium 120mg
Iron 5mg
Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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