Skip to main content

Vegan Baked Beans

Vegan Baked Beans.  

When I was a kid, and oblivious to a lifestyle that didn't include dairy, eggs, and chunks of animal flesh, I absolutely loved Pork 'n' Beans from a can.  My mother was a 'modern' 50s mother-- she didn't waste time with baking bread or canning or such.  There were so many other things to do, more interesting than slaving over a hot stove.  We did have a large electric frying pan that contained some sort of 'goulash' every day at lunch time.  Usually the base item was hamburger (there really are 101 ways to serve hamburger).  

As a young adult university student, and later, as a young wife and mother in the 70s, I came across Diet for a Small Planet by Francis Moore Lappe.  I relished the lovely vegetarian recipes, mostly swimming in cheese or containing eggs-- ovo-lacto vegetarian.  But it was at that time that I let go of the old myths around needing to eat animal products to be healthy.  By and by, over the years, my husband and I committed to veganism for health and ethical reasons.  I am SO happy that I have never had to give up beans, although I guess there are a few "vegetarian"- type diets around that believe that the leptins in beans are a bad thing.  I don't belong to that group of veg-heads.  And I definitely DO NOT miss the little slimy piece of pork in my baked beans.
Bleak and dreary foggy January day-- with no view of the Comox Harbour-- when Baked Beans are really appreciated!

INGREDIENTS NEEDED FOR THIS VEGAN OVEN-BAKED BEAN RECIPE
  • 4 C. of Cooked White Beans-- Great Northern or Navy Beans-- or 2- 15 oz. cans of Beans
  • 1 Large Yellow Onion, chopped fine
  • 3 Cloves Garlic, chopped fine or minced
  • 3 C./711mil Tomato-Basil Pasta Sauce (I use the "Simple Organic" brand from Costco)
  • 1/4 C. Apple Cider Vinegar
  • 1/3 C. Maple Syrup
  • 2 T. Blackstrap Molasses
  • 1 T. Prepared Mustard, your choice
  • 1 tsp. Ground Cumin
  • 1 Large Bay Leaf
  • Pepper (to taste-- or about 1 teaspoon)
  • 1 T. Smoked Paprika
  • 1 C. Water
I could well have done these baked beans up in my Instant Pot in less than half the time, but the truth is that I wanted to use my mother's sweet old (1960s) Ellgreave "Saxony" design bean pot.  I LOVE my Instant Pot, but there is something very soothing about a pottery baking pot.  My mom was a big fan of legume dishes-- she would have welcomed these beans!

METHOD OF PREPARING:
  • Using a large wok or skillet, saute the onions until translucent and then briefly saute the garlic.
  • Add all other ingredients to the wok/skillet and bring to a boil, stirring.  
  • Turn down to low and put a lid on the wok/skillet.  
  • Let the mixture simmer for the next 3 hours, stirring and checking often so that the beans do not burn.  Add a little more water if the mixture is dry.
  • Preheat the oven to 300-350 degrees Farenheit/150-177 degrees Celsius
  • When the beans are soft and the sauce is rich and thick, transfer the pot to the oven.  I put mine in a cake pan to catch any possible overflow (and there was some).
  • Cook for 3 hours in the oven, checking occasionally to stir and see that there is no over-drying and burning.

Certainly! Here's a nutritional chart per serving (assuming 7 servings) for the described recipe:

Nutritional Chart Per Serving:

Ingredients:

  • 4 cups cooked white beans (Great Northern or Navy Beans) OR 2 cans (15 oz. each) of beans
  • 1 large yellow onion, chopped fine
  • 3 cloves garlic, chopped fine or minced
  • 3 cups (711 ml) tomato-basil pasta sauce
  • 1/4 cup apple cider vinegar
  • 1/3 cup maple syrup
  • 2 tablespoons blackstrap molasses
  • 1 tablespoon prepared mustard
  • 1 teaspoon ground cumin
  • 1 large bay leaf
  • Pepper (to taste, or about 1 teaspoon)
  • 1 tablespoon smoked paprika
  • 1 cup water

Nutritional Information (Per Serving):

  1. Cooked White Beans (Great Northern or Navy Beans):

    • Calories: Approximately 110 kcal
    • Total Fat: 0.5g
    • Saturated Fat: 0g
    • Cholesterol: 0mg
    • Sodium: 5mg
    • Total Carbohydrates: 20g
    • Dietary Fiber: 4g
    • Sugars: 1g
    • Protein: 6g

  2. Yellow Onion:

    • Calories: Approximately 20 kcal
    • Total Fat: 0g
    • Saturated Fat: 0g
    • Cholesterol: 0mg
    • Sodium: 0mg
    • Total Carbohydrates: 5g
    • Dietary Fiber: 1g
    • Sugars: 2g
    • Protein: 1g

  3. Garlic:

    • Calories: Approximately 5 kcal
    • Total Fat: 0g
    • Saturated Fat: 0g
    • Cholesterol: 0mg
    • Sodium: 0mg
    • Total Carbohydrates: 1g
    • Dietary Fiber: 0g
    • Sugars: 0g
    • Protein: 0g

  4. Tomato-Basil Pasta Sauce:

    • Calories: Approximately 100 kcal
    • Total Fat: 3.5g
    • Saturated Fat: 0.5g
    • Cholesterol: 0mg
    • Sodium: 480mg
    • Total Carbohydrates: 16g
    • Dietary Fiber: 4g
    • Sugars: 8g
    • Protein: 2g

  5. Apple Cider Vinegar:

    • Calories: Approximately 1 kcal
    • Total Fat: 0g
    • Saturated Fat: 0g
    • Cholesterol: 0mg
    • Sodium: 0mg
    • Total Carbohydrates: 0g
    • Dietary Fiber: 0g
    • Sugars: 0g
    • Protein: 0g

  6. Maple Syrup:

    • Calories: Approximately 45 kcal
    • Total Fat: 0g
    • Saturated Fat: 0g
    • Cholesterol: 0mg
    • Sodium: 1mg
    • Total Carbohydrates: 12g
    • Dietary Fiber: 0g
    • Sugars: 12g
    • Protein: 0g

  7. Blackstrap Molasses:

    • Calories: Approximately 50 kcal
    • Total Fat: 0g
    • Saturated Fat: 0g
    • Cholesterol: 0mg
    • Sodium: 6mg
    • Total Carbohydrates: 12g
    • Dietary Fiber: 0g
    • Sugars: 12g
    • Protein: 0g

  8. Prepared Mustard:

    • Calories: Approximately 5 kcal
    • Total Fat: 0g
    • Saturated Fat: 0g
    • Cholesterol: 0mg
    • Sodium: 65mg
    • Total Carbohydrates: 0g
    • Dietary Fiber: 0g
    • Sugars: 0g
    • Protein: 0g

  9. Ground Cumin:

    • Calories: Approximately 8 kcal
    • Total Fat: 0g
    • Saturated Fat: 0g
    • Cholesterol: 0mg
    • Sodium: 1mg
    • Total Carbohydrates: 1g
    • Dietary Fiber: 0g
    • Sugars: 0g
    • Protein: 0g

  10. Bay Leaf:

    • Calories: Approximately 1 kcal
    • Total Fat: 0g
    • Saturated Fat: 0g
    • Cholesterol: 0mg
    • Sodium: 0mg
    • Total Carbohydrates: 0g
    • Dietary Fiber: 0g
    • Sugars: 0g
    • Protein: 0g

  11. Pepper:

    • Calories: Approximately 1 kcal
    • Total Fat: 0g
    • Saturated Fat: 0g
    • Cholesterol: 0mg
    • Sodium: 0mg
    • Total Carbohydrates: 0g
    • Dietary Fiber: 0g
    • Sugars: 0g
    • Protein: 0g

  12. Smoked Paprika:

    • Calories: Approximately 6 kcal
    • Total Fat: 0g
    • Saturated Fat: 0g
    • Cholesterol: 0mg
    • Sodium: 1mg
    • Total Carbohydrates: 1g
    • Dietary Fiber: 0g
    • Sugars: 0g
    • Protein: 0g

  13. Water:

    • Calories: 0 kcal
    • Total Fat: 0g
    • Saturated Fat: 0g
    • Cholesterol: 0mg
    • Sodium: 0mg
    • Total Carbohydrates: 0g
    • Dietary Fiber: 0g
    • Sugars: 0g
    • Protein: 0g

Total Nutritional Information (Per Serving):

  • Calories: Approximately 347 kcal
  • Total Fat: 4g
    • Saturated Fat: 1g
  • Cholesterol: 0mg
  • Sodium: 563mg
  • Total Carbohydrates: 69g
    • Dietary Fiber: 9g
    • Sugars: 35g
  • Protein: 10g

Please note that these values are approximate and can vary based on specific brands and types of ingredients used. It's always a good idea to check the nutritional information on product labels for the most accurate details. (High sodium content above is due almost exclusively due to the use of the Pasta sauce used by the recipe finder to calibrate. You may want to make your own pasta sauce-- bound to be lower in sodium-- or select a sauce that is lower in sodium than above).




Labels:

Comments

Post a Comment

Popular posts from this blog

Colcannon (Irish Mashed Potatoes) and 3 Ethnic Take-Offs

Colcannon is a lovely Irish traditional mix of boiled cabbage or kale along with a root vegetable, usually mashed potatoes, but sometimes turnip, or carrots. Leaks and/or onions, and garlic, are pretty popular additions. Chopped green onions, chives and/or parsley are often used as a stirred-in garnish. You will also find 3 other Colcannon-type recipes-- take-offs of cultural classics with potatoes and greens from Mexico, Zambian and Ukrainian are sure to delight you as well when you want to try something a little different. These are all delicious, healthy comfort foods! I am vegan, so all of the recipes are vegan colcannon-- no dairy butter or milk involved. The following are ingredients in the colcannon I made (Missing from the picture are water, garlic, pepper, oil, and fine sea salt): Lovely Colcannon: potatoes, cabbage, leaks, green onions, and parsley INGREDIENTS (2-4 servings) 3 T.   (30 mg)  Olive Oil (or water, or coconut oil) 1/2 Cabbage , shredded ...
Post a Comment
Read more

Pan-Fry Carrots (Roast Carrot Sticks)

Pan-roasted carrots (with some potato fries mixed in) Our younger son--at one time in the life he styled as "Nomad Farmer"-- lived and grew organic vegetables, fruit and berries on an off-grid community farm in the interior of BC.  We stopped in to see him the one time and came away with a load of over-wintered carrots, still as carrot-y flavoured and plump as on the day they were dug from the ground, thanks to the hill-side root crop storage cellar.   Our granddaughters opted for fish and chips today for lunch, and some of the 'chips' were carrot chips.  They are also a great base for a roast carrot soup.  When you roast veggies, you get extra delicious flavour.  You will also find two wonderful recipes for Holiday carrot side dishes-- Maple-glazed roasted carrots with a recipe for a lemony vegan sauce (made with cashews) and Lemon-Herb roasted carrots made with a Pecan Relish recipe, PAN-FRY CARROTS (Roast Carrot Sticks) <more properly ...
Post a Comment
Read more

Hearty Cream of Tomato - Bean Soup - Vegan, Gluten-Free

If you have only ever eaten Cream of Tomato soup from a can,  this will be a tasty coup for you! Here is another wonderful bean recipe adapted from my fave The Great Vegan Bean Book: More than 100 Delicious Plant-Based Dishes Packed with the Kindest Protein in Town! - Includes Soy-Free and Gluten-Free Recipes! *  .  This creamy tomato-bean soup will fill in the gaps for anyone who feels they just don't have the time or energy to cook up a healthy lunch -- the secret is to pre-cook your beans in a large quantity and freeze them.  Then just assemble your other ingredients and presto, you have a very nutritious base to your lunch in less time than it would take you to order and be served at your typical restaurant. And you will know what is actually IN this soup ! INGREDIENTS: 2 T.      Olive Oil or Vegetable Broth 1/2       Onion , minced 3 cloves Garlic 1 tsp.     Marjoram 1 tsp.     Thyme 1/2 ts...
Post a Comment
Read more