Introduction
Beans are the budget-friendly food eaten all over the world, it consists of many varieties including; black, white, red beans, chickpeas, kidney, pinto, soybeans, peas, peanuts and navy beans.
They belong to legume family and are loaded with health promoting nutrients. Dry beans are rich source of folic acid which makes red blood cells; their regular consumption decreases the risk of heart disease, diabetes, cancer.
Natural anti-oxidants in beans improve insulin resistance and also balances hormone (leptin and ghrelin) in women. Beans are an alternative to meat as they consist of fibrous protein.
They are naturally gluten-free food and are ideal for vegetarian and vegan eaters, beans can provide nutrition if they are cooked properly by following these steps;
- First cleaning with water
- Comes rinsing followed by soaking in normal water (soaking depends on bean type)
- Cooking.
What Are Baked Beans Made of
Haricot Beans (Phaseolus vulgaris) commonly known as Navy beans are commercially used as stewed white beans in tins and are known as baked beans. Half a can of baked bean can provide 162 calories (1.2g of salt, 0.4g of fat and 9.8g of sugar) they can be eaten in lunch or in evening meal.
Baked Beans Recipe
Different countries use different beans. Baked beans recipes have different versions with added seasoning and other food items like bacon, leafy vegetables. Variety of recipes exists of
- American
- British
- Australian
- Pakistani versions
There are many brands of baked beans and most of the commercially canned baked beans are made by using Navy beans, these pre-cooked in cans or dry form can easily be bought from grocery markets, but Heinz brand recipe is at the top. They are convenient as you don’t have to soak them before cooking.
Dried beans need to be soaked overnight before cooking. It took half an hour to cook these golden white beans; Saute some chopped garlic in a little vegetable oil and add smoked paprika in the pan to give it a kick of delicious sweet and smoky taste and stir it at low flame.
Then add pureed/paste of tomatoes (also known as passata) and simmer the sauce for twenty minutes until the acidity reduces lastly add canned beans and cook it for ten minutes.
Some of the recipes also include celery, carrots other vegetables to add different flavor and texture to stew. Heinz baked bean contains water, spirit vinegar, salt, herb extract, sugar beans (51%), modified corn flour, tomatoes and spice masala.
Baked beans usually contain tomato paste which is naturally cancer-fighting anti-oxidant in the form of Lycopene. Standard normal beans are vegan friendly while some of the brands have range of vegan varieties like
- Aldi
- Tesco
- Waitrose
- Sainsbury
- M&S
- Morrison
- Co-op
- Biona
- Whole Earth
Their official websites have vegan friendly food advertisements. Branston baked beans are not vegan friendly. Many researchers have confirmed the vegan friendly beans after 2019 dispatching in the market with little quantity of salt and sugar.
Homemade Baked Beans
Canned baked beans contain a lot of sugar and salt and so to make it ideal for vegan’s homemade recipe is the best version. Ingredients are; 500g Haricot beans (or cannellini beans) soaked them overnight (8 hours) and boiled until they are tender, 2 Tbsps.
Olive oil, 1 medium size red onion, 1 tsp salt, 1 tsp black pepper powder, 1 tsp mixed herbs, 1 cup of tomato puree, 2 cups of tomato paste and 2 Tbsp of brown sugar.
Recipe for making beans starts after traditional soaking (8 hrs.) and boiling till they get soft. In a pan add oil and put onions, after 2 minutes onions turn light pink then add salt, mixed herbs, black pepper powder, give it a quick stir.
Pour tomato puree, paste and brown sugar, stir everything together and then add strained boiled beans into the pan. Stir it all together and cover the pan with lid.
Check the salt by tasting the stew then gently simmer the beans for 30 minutes on low flame. Turn off the flame and transfer them into bowl. Baked beans are ready with a sprinkle of coriander leaves they can be served with rice or with roti and they can be eaten with toast.
Other different homemade recipe is also healthier version for vegans, ingredients are;
- 1 medium size white onion
- 1 can of cannellini
- 2 cloves of garlic
- 100g of good quality tomato paste
- 1 teaspoon of smoky paprika
- A bay leaf
- 1 tablespoon of tomato puree
- Chipotle flakes
- Required amount of salt
- Cooking oil
Method of making starts by adding finely chopped onion in a pan (they are naturally sweet) with little rapeseed oil stirs it for 10 minutes until they are softly caramelized then add chopped garlic and fry for 2 minutes.
Then add smoky paprika with seasoning by adding salt, pepper, tomato puree and cook for 1 minute to reduce the sharpness of raw mixture. Then add bay leaf for flavor, tomato puree and cook it for 15 minutes, lastly pour all cannellini beans in the cooking pan and leave it for few minutes at low flame with a lid on.
Before serving remove the bay leaf and sprinkle some chipotle flakes to give it a light kick of heat. In this recipe no sugar is added as onions are naturally sweet in taste but if needed then a pinch of sugar can make the job done.
Homemade beans can be stored in airtight containers, can be refrigerated for 2 days and can be freezed for 3 months for reuse.
Conclusion
Baked beans should be a part of vegan diet, although brands are not labeled. Heinz Beanz is ideal for vegans with no animal-derived product. While other brands are not vegan friendly like; No Added Sugar Beanz, 5 Beanz, Organic Beanz, Peri Peri Beanz, Fiery Chilli Beanz, Barbecue Beanz and Curry Beanz.
They are excellent for diet conscious people and are high in fiber, lycopene and contain a suitable quantity of protein and iron. They are free from chemicals, preservatives and artificial colors.
FAQ’s
Q. Can vegans eat baked beans
Yes, they are a good source of vegan protein. Most brands are vegan friendly. Homemade recipe is also healthy option.
Q. Why are Heinz beans not vegan
Heinz beans are vegan, No Added Sugar bean by Heinz is not vegan as the vinegar is filtered with animal-derived product similarly 5 Beanz, Organic Beanz, curry Beanz, peri peri Beanz, Barbecue beanz and fiery chilli beanz are not suitable as well.
Q. Where do baked beans come from
Baked beans had its origins in Native American cuisines. Recipes were cooked by indigenous people as a staple belonging to tribes of Narragansett, Penobscot and Iroquois. They make stews in earthenware pots with maple syrup and sometimes make meat versions kind of dishes to create a high protein and full fat contents.
In the 17th century Christian pilgrims learned the traditional recipes from the tribal people and thus the journey of baked beans started, it was common practice for pilgrims to cook the beans as a Saturday supper and the left over was eaten on Sunday after church prayers. In ancient times they were cooked over fire with cubes of meat to make it delicious.
In 1886 different immigrant communities of England adapted the recipe and made variety of versions. Boston, Massachusetts cities of New England are also known as ‘Beantown’ and cook the molasses sweet dish by adding salted pork, onion and black pepper. Henry Heinz started the massive production of tinned forms in 1895 now company in Pittsburgh produces baked beans in cans.
In UK it was considered a luxury food item as it was delivered to posh London grocery stores, Fortnum & Mason, after a huge hit sales spread globally in early 20th century, it was able to reach Antarctica too (in 1910-13) crates of Heinz Beanz made their way to expedition and were eaten cold.
After that supply of beanz was worldwide and till now it is easily available in small stores. Classic recipes are reinvented in 2012 and modified and many brands have removed pork and make it ideal for vegetarians and vegans consumption.
Q. Can you freeze baked beans
Yes they can freezed for about three months in a refrigerator.
Q. Are baked beans good for weight loss
Yes, baked beans are good for weight conscious people as it contains dietary fiber and improves gut digestion.
Q. How long to smoke baked beans
Smoked baked beans stew is made on fire (with wood chunks) and it requires two hours of cooking on smoker for best taste.
Q. What type of beans are baked beans
They are kidney beans, French, haricot, flageolet, borlotti, marrow, cannellini, black, pinto and red beans. Most commonly used baked beans are white navy beans (Phaseolus vulgaris)
Q. Can dog eat baked beans
No, baked beans contains sugar and is not healthy for pets as it might increase the risk of diabetes.
Q. What beans are used in baked beans
These are Haricot beans known as white navy beans. These are anciently found in South America.
