This healthy homemade baked bean recipe is packed full of nutrition and better still has no added sugar. These baked beans are quick, easy to make and best of all are (diabetic) carb count free. Once you have tried the homemade version there’s no going back to the tinned version!
OK, so I know reaching into the cupboard and opening a pre-prepared can of baked beans is an easy option and you can even buy them with reduced sugar and salt. But trust me, these healthy homemade baked beans are so full of flavour, once you try them the easy option pales into insignificance.
This healthy baked bean recipe doesn’t include refined sugars or syrups. Most other baked bean recipes are loaded with these to give them flavour. But this recipe doesn’t need that thanks to the added ingredient, Worcestershire sauce. So this recipe is not only tasty and diabetic carb count free, but is also packed with nutritional value and fibre.
Why I love healthy homemade baked beans
Baked beans are such a wonderful comfort food, perfect with a jacket potato (and cheese of course) for a nutritious lunch or served alongside a big pile of sausage and mash. They really do make a brilliant side dish that both children and adults will enjoy.
This homemade version is also incredibly healthy and good for you. The beans and the tomatoes are rich in lots of essential nutrients. But the beans in particular provide both fibre and plant-based protein. This homemade version is even healthier as it is refined sugar-free and has far less salt than the processed version.
Cannellini beans are the classic baked bean, however, in this recipe, I like to use a mix of different tinned beans. This just helps to increase the variety of nutrients in this dish. But these healthy homemade baked beans will work with whatever you have in your cupboard. So why not try mixing it up, as each brings its own unique nutritional profile and texture.
The benefits of homemade baked beans
I am a big advocate for homemade options. The main reason for this is that it really helps us when it comes to diabetes management, carb counting, insulin requirements and I know exactly what is going into our food. The only downside of course is it just requires a little extra time in the kitchen.
These healthy homemade baked beans are:
- refined sugar-free
- don’t have any hidden nasties
- take 5 minutes to prepare
- are full of flavour and nutrition
- can quite easily be batch cooked for freezing
What you will need to make healthy homemade baked beans
- Onions
- Bring an essential flavour and gentle sweetness
- Frozen chopped onions work brilliantly and save time
- Garlic
- You can’t have a tomato sauce without this core flavour
- Again I usually use frozen in this recipe for ease
- Tinned Beans
- A store cupboard staple and a key ingredient for this dish
- A great source of protein, fibre, has a low glycaemic index and is low in saturated fat
- I like to use a mix of beans, cannellini, haricot and kidney beans
- Tinned tomatoes
- When heated they release more antioxidants.
- They are a brilliant source of the antioxidant lycopene, which has been linked to many health benefits
- Also a great source of vitamin C and K
- Worcestershire Sauce
- Worcestershire sauce is an umami delivery vehicle, similar to fish sauce or soy sauce
- It does contain small amounts of sugar but the quantities used make the carb count negligible
- Adds a tangy sweetness to offset the tartness of the tomatoes
How to make homemade baked beans
This recipe couldn’t be easier, particularly if you are using frozen chopped onion and garlic.
Start by sweating the chopped onion in a good glug of oil on a low heat for around 5 minutes. Then add the garlic and cook for a further 2 minutes.
Then pour in the tinned tomatoes and tinned beans, along with the Worcestershire sauce and season really well. Mix everything together and turn the heat up.
Once bubbling away turn the heat down and leave them to simmer on a gentle heat for 20 to 30 minutes.
How long can you store homemade baked beans in the fridge
Once completely cooled, baked beans can be stored in your fridge for 3 to 4 days in an airtight container.
Can I freeze baked beans?
Yes, most definitely!
This recipe is brilliant for batch cooking as these beans keep really well in the freezer. Allow them to completely cool and put them in some airtight containers ( I like to do this so they are single portion size).
They will keep for up to 6 months
If you love an easy and nutritious side then why not give these recipes a try too
PESTO ROASTED GREEN VEGETABLES
CREAMY CABBAGE AND WHITE BEANS
EASY ROASTED BEETROOT AND LENTILS
Diabetes Note
These healthy baked beans are a total carb count free side dish
Whilst there is a little added sugar in the Worcestershire sauce, we have found that as the quantity is so small per serving we have not needed to count for this. However, that is a personal choice and you know best what to carb count for.
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Healthy Homemade Baked Beans
This healthy homemade baked bean recipe is packed full of nutrition and better still has no added sugar.
6
servings5
minutes30
minutes35
minutesKeep the screen of your device on
Ingredients
1 tbsp extra virgin olive oil
1 small onion, chopped or a similar amount of chopped frozen onions
1 clove garlic, chopped or a similar amount of chopped frozen garlic
3 large tins of beans in water, (butter, cannellini, kidney etc), drained
2 tins tomatoes
2 tbsp Worcestershire sauce
Directions
- Sweat the chopped onion in a good glug of oil on a low heat for around 5 minutes. Then add the garlic and cook for a further 2 minutes.
- Pour in the tinned tomatoes and tinned beans, along with the Worcestershire sauce and season well. Mix everything together and turn the heat up.
- Once bubbling away turn the heat down and leave them to simmer on a gentle heat for 20 to 30 minutes.
Equipment
- Large Saucepan
Tips and Notes
- Use whatever combination of tinned beans you like, cannellini are the classic baked bean.
- Diabetes Note – there is a little added sugar in the Worcestershire sauce. We have found that as the quantity is so small per serving we have not needed to count for this. However, that is totally a personal choice.
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