Sunday, 3 July 2011

Baked Beans GF SCD

a dish of baked beans

Haricot Beans are also known as Navy Beans. This is because they were a staple food of the US Navy in the early 20th Century. I suppose you could say that baked beans were one of our staple foods before I started cooking for the SCD and I developed this simple recipe so we could continue to enjoy one of our favourite foods.

Legumes are one of the essential Vegetarian food groups. Protein rich, low in fat and high in fibre, Navy beans are a good source of  Vitamin B1, folate and manganese as well as phosphorus, copper, magnesium, and iron. I cook them every other day and to make things easier, I batch cook the beans and freeze them in carton sized portions.

Beans in a tomato sauce cooking on the hob

Baked Beans GF SCD

250g cooked haricot (navy) beans
1 onion
2 cloves garlic
350g organic passata 
2 tsps dried oregano
1 bay leaf
extra virgin olive oil
sea salt and freshly ground pepper

  • Finely chop the onion. If you can find sweet onions they are worth buying to use in this recipe.
  • Pour about a drizzle of extra virgin olive oil into a pan and heat on a low light. Add the chopped onions and fry gently until the onions become translucent.
  • Add the garlic and fry for a further couple of minutes.
  • Pour in the passata, add the oregano and bay leaf and season with sea salt and freshly ground black pepper.
  • Tip in the cooked haricot (navy) beans, cover the pan with a lid, bring to the boil then turn the heat down and simmer very gently for about 30 minutes, stirring occasionally.