Syn Free No Added Sugar Baked Beans | Slimming World

Syn Free No Added Sugar Baked Beans | Slimming World

prep 15 mins

cook 3 hours, 40 mins

total 3 hours, 55 mins

author slimming eats

yield 8 cups (approx)

This recipe is gluten free, dairy free, vegan, Slimming World and Weight Watchers friendly

·      Extra Easy - syn free per serving

·      SP - syn free per serving

·      Green/Vegan - syn free per serving

·      WW Smart Points - 0

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)

·      1/2 tsp of mustard powder

·      1 tsp onion powder

·      1/2 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!!!!

Source http://www.slimmingeats.com

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