No Added Sugar Baked Beans

Delicious homemade and Syn Free No Added Sugar Baked Beans - perfect to enjoy at breakfast, lunch or dinner.

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 hard to find an syn free variety, most are usually quite high in sugar and even the syn free varieties can still have some added sugar.

Yes, you can get low sugar ones, so you still may be saying, "I don't see the point, when I can just open a tin" but then if you think about it, you could literally say that for everything, why bother to make anything homemade?

These are really delicious, a healthy homemade sauce made from speed vegetables, so great for the young members of your family too and perfect for freezing. It makes a pretty large batch, so whenever I make these delicious no added sugar baked beans, I always portion up some in little tubs to freeze.

If you want to save some time, you can even make the sauce the night before, soak the beans overnight and then do the last few steps the next day.

Beans, when bought dry in big bags, are really budget friendly too, they do take some prep soaking overnight, but they are a great source of protein and really high satiety and filling. I normally have a few different varieties in my pantry cupboard.

I like to make these in my Le Creuset Cast Iron Casserole Pot. The beauty of cast iron is it can be transferred from the stove to the oven, so is perfect for these No Added Sugar Baked Beans.

Once you have made up a pot of these amazing No Added Sugar Baked Beans, the hard part will be deciding how to enjoy them. Serve them with egg, sausage or bacon for breakfast, have them on toast or a jacket potato for lunch, you could even make these as one of the sides to go along with my amazing KFC Style Feast Fakeaway - now there is a thought.

So what exactly is in the sauce and how do you get that sweetness, without adding sugar? It's easy really, use some of those amazing speed vegetables which are syn free. In the sauce, is onion, celery, carrot, butternut squash and passata, that's a whole load of speed foods, so if you struggle with adding speed foods to your meals, right there is another great reason to make up a pot of these No added sugar baked beans.

As well as the vegetables, we also use a certain mix of seasoning for flavour - such as sweet paprika, mustard powder, onion and garlic powder, along with the good ole Worcestershire Sauce and some balsamic vinegar. If you like a more barbecue flavour to your beans, add a pinch of smoked paprika, if you like spicy, you could add a pinch of cayenne. These no added sugar baked beans are really quite versatile.

The first way I enjoy these whenever I make up a pot of these no added sugar baked beans is on some toast with a little synned butter, there is nothing quite as comforting as homemade baked beans on toast. Totally scrumptious.

What Kitchen Items do I need to make these No Added Sugar Baked Beans?

• Oven Casserole Pot
• Kitchen Scales
• Measuring Jug
• Measuring Spoons
• Immersion Stick Blender or blender
• Wooden Spoon
• Santoku Knife (perfect knife for chopping veg)
• Chopping Board

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Syn Free No Added Sugar Baked Beans | Slimming World

Yield: 8 cups (approx)

Prep Time: 15 minutes

Cook Time: 3 hours 40 minutes

Total Time: 3 hours 55 minutes

This recipe is gluten free, dairy free, vegan, Slimming World and Weight Watchers friendlyExtra Easy - syn free per servingSP - syn free per servingGreen/Vegan - syn free per servingWW Smart Points - 0

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Ingredients

• 2 cups of dried haricot beans (or similar white bean)
• 2 small onions, chopped
• 50g 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 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 tbs of balsamic vinegar
• salt and white pepper
• spray oil
• Optional: Try adding some syn free ham or bacon for a yummy smoky taste.

Instructions

1. Place the haricot beans in a large bowl, cover with cold water and allow to soak overnight.
2. Spray a large pot with some spray oil.
3. Add 1 of the chopped onions (reserve the other chopped onion for later), carrot and garlic and fry over a medium heat to soften.
4. Add the butternut squash, herbs and paprika and fry for a further couple of minutes.
5. 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 the sauce has reduced down slightly (approx 45 mins).
6. 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).
7. 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.
8. Preheat oven to 150c or 300f (gas mark 2)
9. Spray a large pot with some spray oil, add the reserved onion and fry until lightly golden and softened. Add the beans and sauce and stir well.
10. Cover with a lid and place in the centre of the oven and bake for approx 3 hours. (These will also be great done in a slow cooker at either a high or low setting). Check the beans halfway through cooking time, if they look like they are beginning to dry out a little, just add a little more stock or water.
11. 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.
12. Great served on toast or jacket potatoes, or as a side, to the main meal or as part of your breakfast and best of all they contain speed foods, unlike the ones in a can.
13. These would even be great added to a sausage casserole.
14. Enjoy!!!!

Notes

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Nutritional information is an estimate and is to be used for informational purposes only.

Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. Also, double-check syn values of synned ingredients as different brands can vary. 

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Nutrition Information

Yield 8 Serving Size 1 cup
Amount Per Serving Calories 73Total Fat 0.7gCarbohydrates 14.1gFiber 3.3gSugar 2.8gProtein 2.6g

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