Healthy Vegan Homemade Baked Beans Recipe
Baked Beans Recipe - a healthy, sugar-free chickpea-based vegan alternative to baked beans from scratch with more fibre and more whole foods.
Healthy Baked Beans Recipe from Scratch
If you are looking to replace your old favourites with healthier, sugar free whole food alternatives then this is a great recipe for you.
Beans are a staple in many diets and across various cuisines for good reason. They are a great source of fibre and energy while very low in fat.
They contain NO cholesterol nor trans-saturated fats which are associated with increased cardiovascular risk.
This meal contains nearly all of the average daily requirement for iron, and that is mostly thanks to the beans in this recipe.
Iron is needed for energy release and oxygen transport in the blood and with the average male requiring around 8mg, at 7mg this healthy homemade bake beans recipe is a great source.
When one of my nutrition clients came to me looking for more conventional meals made whole food plant based, I got thinking and thus came about this baked beans recipe.
This will not be a like-for-like replacement for the breakfast classic. However, they are a great collection of flavours that work brilliantly with a vegan breakfast.
See my tofu scramble recipe below for another addition for the perfect whole food plant based breakfast.
Sugar Free Baked Beans Recipe
We all know that baked beans contain sugar by now, and if you didn't I am sorry to be the one to break it to you.
Sugars are not innately bad, they (glucose) are after all our primary source of chemical energy within the body.
However, the simplicity, isolation and refinement of processed sugar as a food additive is long-recognised for the harmful associated side effects.
This is because sugar in isolation makes it way very rapidly into the blood stream from the gut when compared with complex carbohydrates like fibre that require breaking down before becoming bioavailable.
Blood glucose spikes can lead to inflammation, which can lead to worse conditions.
So this high fibre sugar free baked beans recipe is definitely a healthier alternative.
Homemade Baked Beans
Why homemade? Because just with sugar free making it yourself with fresh and whole ingredients is far healthier than buying processed baked beans.
Studies have linked increased plant foods in the diet with better health across various aspects of your life.
From better energy release and blood-glucose control, to reduced arterial clogging and heart adipose deposits.
Homemade is a simple way to know you are eating more whole foods and plants, and less sugar and simple carbohyrates.
As always, this recipe is dairy free and suitable for vegans, whole food plant based and plant based foodies alike.
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Healthy Vegan Homemade Baked Beans
Vegan sugar free healthy baked beans recipe with chickpeas - here is how to prepare your own whole food homemade baked beans from scratch.
Prep: 5 mins, Cook: 20 mins, Total: 25 mins
Makes: 2 servings at 387 calories each.
Fibre: 21g, Protein: 22g, Iron: 7mg, Vitamin C: 33mg, Calcium: 136mg, Cholesterol: 0mg
- 1tsp cumin seeds
- 1 large white onion, finely chopped
- 1 celery stalk, finely chopped
- 1/2tsp salt
- 1/2tsp ground black pepper
- 400g chopped tomatoes
- 1tbsp miso paste
- 1tsp organic cider vinegar
- pinch turmeric
- 200g chickpeas
- 200g black beans
Add the cumin seeds to a dry pan over a medium heat and let the cumin seeds lightly toast.
When the seeds are darker and have toasted, usually 1 to 2 minutes, add the celery and onion. Season with a generous pinch of salt and black pepper. If anything becomes too dry or starts to stick in the pan, use small amounts of water.
When the onions have softened and become slightly transparent add the chopped tomatoes, miso paste, apple cider vinegar and turmeric. Simmer for around 10 to 15 minutes.
Blend the sauce, after letting it cool, in a high-speed blender or food processor.
Return the sauce to the pan and add the beans. Simmer again for around 5 minutes.
Serve with a vegan breakfast! See the vegan scrambled egg replacement recipe below.
Scrambled Tofu - Vegan Scrambled Egg Recipe
Tofu scramble recipe with turmeric, black pepper and kala namak (black salt). Whole food plant based tofu breakfast recipe.Read article