Delicious homemade and Syn Free No Added Sugar Baked Beans
You may be asking – why would I want to make baked beans myself, when I can just open a tin? Well, firstly if you live in the US or Canada it is pretty impossible to find a syn free variety unless paying for UK imported ones, secondly the tinned ones are usually quite high in sugar (yes, even the syn free varieties) and thirdly, they don’t count towards your speed foods.
However, if you make them yourself from my recipe they will, because lots of yummy speed vegetables are included in the sauce.
I recommend making the sauce the day before to reduce some of the cooking time. The beans have to be soaked overnight anyway, so it is easy enough to cook up your sauce in advance, so it is all ready for the morning.
This recipe is gluten free, dairy free, vegetarian, Slimming World (SP) and Weight Watchers friendly
Slimming Eats Recipe
Extra Easy – syn free per serving
Green – syn free per serving
- 2 cups of dried haricot beans (or similar white bean)
- 2 small onions, chopped
- 1 stick of celery, chopped
- 1 small carrot, chopped
- 200g of butternut squash chopped
- 2 cloves of garlic, crushed
- 2 cups (480ml) of passata (crushed tomatoes)
- 5 cups (1.2 litres) of low sodium chicken or vegetable stock
- 1.5 tablespoon of paprika (not the smoked varieties)
- ½ tsp of mustard powder
- 1 tsp onion powder
- ½ tsp of Garlic powder
- 1 tablespoon of mixed herbs (thyme, parsley, basil and oregano)
- 1 tsp of Worcestershire sauce
- 1-2 tbs of balsamic vinegar
- salt and white pepper
- olive oil spray
- Optional: Try adding some syn free ham or bacon for a yummy smoky taste.
- Place the haricot beans in a large bowl, cover with cold water and allow to soak overnight.
- Spray a large pot with some olive oil spray. Add 1 of the chopped onions (reserve the other chopped onion for later), celery, carrot and garlic and fry over a medium heat to soften.
- Add the butternut squash, herbs and paprika and fry for a further couple of minutes.
- Add the passata, stock, mustard powder, garlic powder, onion powder and Worcestershire sauce and balsamic vinegar. Bring to a boil, then reduce heat to low, cover and simmer until butternut squash is softened and sauce has reduced down slightly (approx 45 mins).
- Place sauce in a blender and blend until smooth. (If making the sauce the night before, once cooled, place in container in the refrigerator, until the next day).
- Thoroughly rinse the soaked beans, then place in a pot, cover with water bring to a boil and then reduce heat and simmer for approx 30 mins, until beans are cooked and softened. Drain and set aside.
- Preheat oven to 150c or 300f (gas mark 2)
- Spray a large pot with some olive oil spray, add the reserved onion and fry until lightly golden and softened. Add the beans and sauce and stir well. .
- Cover with a lid and place in centre of oven and bake for approx 4 hours. (These will also be great done in a slow cooker at either a high or low setting). Check the beans half way through cooking time, if they look like they are beginning to dry out a little, just add a little more stock or water.
- Once cooked,season as needed with salt and black pepper, you can then portion the beans up into little tubs. I place some in the fridge and some in the freezer for another day.
- Great served on toast or jacket potatoes, or as a side to a main meal or as part of your breakfast and best of all they contain speed foods, unlike the ones in a can.
- These would even be great added into a sausage casserole.
The recipe above has been calculated for Slimming World, however for those of you following the Weight Watchers plan or another calorie controlled type diet. Below is the approx. nutritional information:
Approx. NUTRITIONAL INFORMATION
per 1 cup serving
It is the responsibility of the Reader to assure the products or ingredients they use in any recipes from Slimming Eats are allergen-free (gluten-free, egg-free and/or dairy-free, for example) or Vegetarian friendly. Slimming Eats assumes no liability for inaccuracies or misstatement about products, opinions or comments on this site.
Nutritional information is an estimate and is to be used for informational purposes only
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