SHA Magazine Healthy Nutrition

Baked Beans

SHA Wellness Clinic

October 10, 2019

Our nutrition expert, Melanie Waxman, shared this baked beans recipe, a simple, strengthening, and nourishing dish – ideal for the colder weather ahead.

Preparation time

[:es]Tiempo de preparación: 15 minutos
Tiempo de cocción: 1 hora[:en]Preparation time: 15 minutes
Cooking time: 1 hour[:]

Serves

[:es]4-6 personas[:en]4-6 people[:]

Ingredients

1 cup navy/white beans soaked overnight – if you are in a rush you can use a jar of organic beans instead
2 carrots cut into cubes
2 celery stalks cut into cubes
1 onion cut into large cubes
1 cup pumpkin cut into small pieces
2 inch piece kombu rinsed
½ teaspoon sea salt
1 tablespoon tamari
1-2 tablespoons umeboshi vinegar
1-2 tablespoons rice syrup
Spring water
1 cup seitan cut into small chunks
Olive oil
2 slices whole grain sourdough bread
2 tablespoons finely chopped cilantro

Preparation

Use a heavy pot and layer the ingredients in the following order; kombu, onions, celery, pumpkin, carrot, and beans.Add enough water to just cover the beans.
Bring up to a boil on a medium flame. Reduce the flame to low and simmer for 35 minutes or until the beans are soft.
(If you are using a jar of beans then you can cut down on the cooking time to 15-20 minutes.)
Preheat the oven to 375 degrees.
Add the salt, rice syrup,tamari, and umeboshi vinegar.
Add the seitan and mix through the beans and vegetables.
Cook for a further 3 minutes and then mix well.
Place the beans into a baking dish and cover with foil.
Place in the oven and cook for 10 minutes
Meanwhile, add the olive oil into a skillet and warm. Add the bread and pan fry for 2 minutes on each side. Remove and cut into squares
Remove the beans from the oven.
Serve garnished with lots of chopped cilantro and the fried bread.
Serve with freshly cooked brown rice and a side of lightly blanched vegetables.