The traditional way to make old-fashioned baked beans involves many hours of slow oven-baking. Honestly, I think this quick and easy version tastes pretty delicious without all the hard work. This recipe can be made quickly for hungry children just in the door from after-school activities; plus it is vegan (if you use a vegan Worcestershire sauce), gluten-free, and a high-protein meal.
Ingredients
15 oz. (one can) pre-cooked pinto beans or red beans
2 tbsp. barbecue sauce (use your favorite out of the jar)
1 tbsp. ketchup (use your favorite out of the jar)
1 tbsp. molasses
1 tbsp. olive oil
1 tsp. honey
1 tsp. Worcestershire sauce (see note below regarding vegan)
1 tsp. onion powder
Salt and black pepper to taste
Directions
If you want to soak your beans overnight and cook them from scratch, then go for it; but this recipe tastes terrific with canned beans and they are so much easier. There is a nifty trick to cooking with canned beans. You can reduce their gassiness by rinsing them. Just toss them into a colander and run water over them until they stop making bubbles. The human digestive system will produce gas from beans no matter what, but if you eat beans fairly often then you will experience less gas when you eat them. And if you rinse them before throwing them into the pot then you will reduce the gassiness even more.
Combine all the ingredients and warm the beans up on the stove until they are piping hot. Note that Worcestershire sauce usually has anchovies in it. If you prefer to keep the baked beans vegan, use a brand of Worcestershire sauce that says “vegan” on the label. There are a number of varieties and they can usually be found in the natural foods section of the grocery store or at a natural foods specialty store.
This recipe serves three people. Multiply for a larger amount.
Eat well, be well, live deliciously!
Tuesday, May 31, 2011
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