Foodie Friday


Image source: https://www.cspinet.org/recipe/british-ish-no-bake-beans

Healthy Recipe of the Week

British-ish No Bake Beans

Similar to beans served with a full English breakfast and far less sweet than Boston-style beans. 

Lots of flavor, easy to prepare, and freezes well!

Ingredients

  • 1 tablespoon Extra Virgin Olive Oil
  • 1 Onion (sliced)
  • 1 Garlic Clove (minced)
  • 1 tablespoon Tomato Paste
  • 1 Bay Leaf
  • 1 teaspoon Smoked Paprika
  • 1/2 teaspoon Ground Coriander
  • 1/8 teaspoon Nutmeg
  • 2 cups Butternut Squash (diced)
  • 1 cup Tomato Purée (no-salt added)
  • 2 (15 ounce) cans Cannellini Beans (no-salt added) (drained and rinsed)
  • 1 tablespoon Worcestershire Sauce
  • 1 tablespoon Whole-Grain Mustard
  • 1 tablespoon Maple Syrup (*may substitute with brown sugar)
  • 1/2 teaspoon Kosher Salt
  • 1 1/4 cups Water

Directions 

In a large, heavy pot or pan over medium-high heat, heat the olive oil until shimmering. Sauté the onion until slightly browned (about 5 – 7 minutes). Stir in the garlic, tomato paste, bay leaf, paprika, coriander, and nutmeg. Cook, stirring constantly, until tomato paste colors the olive oil (about 1 minute). Add the butternut squash, tomato purée, cannellini beans,  and 1 1/4 cups of water. Bring to a boil, then simmer until the sauce is glossy and the squash and beans are tender (about 5 – 7 minutes). Stir in the Worcestershire sauce, mustard, maple syrup (or brown sugar), and salt. Serve warm or cold.

Yields: 6 cups

Nutrition Information

Per Serving (1 cup): 200 Calories. 3g Total Fat. 0g Saturated Fat. 37g Carbohydrates. 10g Fiber. 6g Total Sugar. 2g Added Sugar. 9g Protein. 270mg Sodium. 

 

For more cozy recipes, visit cspinet.org/TheHealthyCook

A couple suggestions: 

 

 

 

 

 

Reference

Sherwood, K. (2022, October 14). The healthy cook: Easy beans. Nutrition Action. https://www.cspinet.org/recipe/british-ish-no-bake-beans


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: