It’s been a couple of years since I’ve had the leisure to sit down and post. Now in the time of coronavirus/COVID-19 I have time and tips to share.
I’ve followed a rule for some years: If I can make it, I don’t buy it (I’m also fond of Michael Pollan’s aphorism: you can eat anything you want — as long as you make it yourself!) I find cooking calms my busy mind, so I’m doing more of that these days, and I’ll share some staple recipes with you over the next while.
Every home should have a supply of dried beans which are so versatile and rich in fibre. And they look pretty in jars on the shelf! In all the panic buying, one food I’ve heard has disappeared from the shelves is baked beans. These are so easy to make! And commercial varieties are often shockingly high in sugar, so why not try your hand at making your own? Here you go:
Baked Beans in Tomato Sauce
1 pound/500g dry navy, cannellini, borlotti or Great Northern beans (or your preference!)
1 tbsp olive oil or bacon fat
1 medium onion, finely chopped
2 cloves garlic, minced
1-1/2 tsp ground ginger
1/2 tsp black pepper
1/2 tsp kelp powder
1 tbsp mustard powder
1 tbsp Worcestershire sauce
2 tbsp soya sauce
1/4 cup blackstrap molasses
2 cups vegetable or bone broth
1/4 cup tomato paste
2 cups crushed tomatoes, passata and/or tomato sauce
2 tbsp apple cider vinegar
- Pick over the beans and soak overnight.
- Drain and cook in fresh water to cover until just tender.
- Heat the oil or bacon fat and cook the onions and garlic over a low heat until soft and starting to brown.
- Add seasonings, molasses, broth, tomato paste and tomatoes. Heat to blend. Add beans.
- Cover the pot and cook in 325f/160c oven for an hour and fifteen minutes, or simmer in a crockpot until thick and flavourful.
- If the sauce is still thin, remove the cover and cook for 15 minutes more or until it’s the right thickness. (Note: If you plan to can, you’ll need the sauce to be more runny: see below)
- When the beans are tender and the sauce is thickened, remove from the heat. Stir in the apple cider vinegar, and add salt and pepper just before serving.
- You can use home canned beans if you have them: advice on doing this here.
- Omnivores can bump the pork & beans flavour by using bacon fat instead of oil, or adding a bacon-browning step at the start.
- You can fine-tune the flavour after cooking by adding (a smidge at a time!) smoked paprika, liquid smoke, chipotle sauce, or a dash of Marmite or Vegemite.
- You can substitute or augment the sweetness with stevia or other sweeteners, but remember that blackstrap molasses adds minerals (selenium, calcium, iron, magnesium, potassium, copper and manganese) as well as flavour, so you’ll need to tweak to get the flavour right.
- Baking molasses and treacle are not the same as blackstrap molasses; check labels when buying.
- If using commercial broth, tomato sauce, tomatoes or tomato paste, check the label to check amounts of salt and/or sugar added: these will affect the nutrition content (below).
- Cool and refrigerate for about a week.
- Freezing: ladle into sterilized jars and freeze for up to six months (after which flavour & texture will be less wonderful).
- If you have a pressure canner you can store for up to a year (here’s a canning recipe from Bernardin) (not suitable for water bath canning).
- Note: the cooking time will depend on several things, the most important being how thoroughly the beans were cooked to begin with when they were simmered. If the beans are still a bit undercooked when they go in the oven, it may take several hours to soften them.
- Beans can become irretrievably hard through poor storage, old age or fluctuations in storage temperature. If they don’t soften after soaking and pre-cooking, you may need to start again.