Some time ago, I made baked beans for the first time. Experimentation hasn’t stopped, just because it was delicious. Oh no, dear reader – I am in search of the ultimate baked bean! Perfection is a difficult state to achieve, and while I don’t think I’ve reached it just yet, this is quite close. Mouth-wateringly close. Excuse me while I look for a tissue to wipe my chin…
Baked Beans
Author: Rhianna Blackthorn
Recipe type: Main
Prep time:
Cook time:
Total time:
Ingredients
- 1 cup dry lima bean
- 1 tin chopped tomatoes
- 4 slices free ranged bacon (optional)
- 1 onion, diced
- 1 red capsicum, chopped
- 2 sticks celery, chopped
- 1 carrot, chopped
- 2 tablespoons brown sugar
- 2 tablespoons BBQ sauce
- 2 tablespoons tomato sauce
- 2 tablespoons garlic, minced
- 1 tablespoon Worcestershire sauce
- 1 tablespoon dry mustard powder
- 1 tablespoon cider vinegar
- salt and pepper to taste
Instructions
Prepare the beans 24 hours before needed
Soak the lima beans over night in ample water with a pinch of bicarbonate soda. An hour before use, boil the beans in clean hot water for 20 minutes, and allow to cool before using them.
Soak the lima beans over night in ample water with a pinch of bicarbonate soda. An hour before use, boil the beans in clean hot water for 20 minutes, and allow to cool before using them.
- In a saucepan (or a slow cooker with a sear function) sauté the bacon until cooked. Remove from pan.
- In the bacon fat (or some olive oil if bacon is omitted) fry off the onion and garlic until it is fragrant. Add the diced vegetables and sauté lightly.
- Add all ingredients back to the pot and cook at a low simmer for 4 hours on the stove top. If you are using a slow cooker, cook on low for 6 – 8 hours. The longer the better.
- Serve hot.
Notes
Lima beans are a good size for this dish. I love the buttery texture of them. Because they are a much larger bean than their smaller cousins, they require a lot more cooking or they will remain hard and starchy. Make sure you allow them plenty of time to soak and give them a pre partial cook before use.
This meal could easily become vegetarian by omitting the bacon. The flavour loss shouldn’t be too dramatic.
Diabetic Note: I have to admit that I shudder just a little at the amount of pre made sauces I used here. The brown sugar, BBQ sauce and Tomato Sauce are all exceptionally high in sugar. Those six tablespoons are divided amongst six serves, making that about a tablespoon of sugar per serve. Monitor your blood glucose levels accordingly.
Ethical Note: I love using dried beans. Although canned beans are much more convenient, they have a much higher carbon footprint. Consider planning your meals ahead of time and utilising dried stocks where possible.
This meal could easily become vegetarian by omitting the bacon. The flavour loss shouldn’t be too dramatic.
Diabetic Note: I have to admit that I shudder just a little at the amount of pre made sauces I used here. The brown sugar, BBQ sauce and Tomato Sauce are all exceptionally high in sugar. Those six tablespoons are divided amongst six serves, making that about a tablespoon of sugar per serve. Monitor your blood glucose levels accordingly.
Ethical Note: I love using dried beans. Although canned beans are much more convenient, they have a much higher carbon footprint. Consider planning your meals ahead of time and utilising dried stocks where possible.
Tagged: baked beans, beans, diabetic friendly, Environmental, Ethical, Free Range, legume, lima bean, sustainability, vegetables, vegetarian
Rhianna is an environmental scientist living in Northern NSW, Australia. She is passionate about food security, sustainability and ethics. 
Oh you leave us hanging? Get on with it then, will you? Please perfect the baked beans!
Debra