Baked Beans

For Sha Wellnes Clinic
|
Thursday October 10th, 2019
Healthy nutrition

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

Preparation time

Preparation time: 15 minutes
Cooking time: 1 hour

Serves

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.

Enjoy!

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