Tag Archives: navy beans

Vegan Thanksgiving Eats: Pumpkin and Cranberry Baked Beans

10 Oct

For the first time in 4 years, I’m not away at a conference over the Canadian Thanksgiving weekend. Huzzah! I should have spent the weekend preparing for said conference (which is in a few weeks) but instead decided I would roast a turkey for a motley crew of friends and family.

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My sister is vegetarian, so she offered to bring a dish that she likes to make on holidays where turkey is served: pumpkin baked beans. As a turkey lover who was vegetarian for a few short months, I can attest to the fact that they’re super satisfying and almost won’t make you miss meat. They’re sweet yet savoury, loaded with fibre and protein, and the flavours scream autumn. Prep is a cinch, and they can easily be made in advance. Everyone enjoyed them, so much so that J’s plan for a week’s worth of leftovers was thwarted.

Happy Thanksgiving!

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Pumpkin and Cranberry Baked Beans
(from OhSheGlows.com)

You may be able to get away with reducing the maple sugar in half and cutting down on the salt for a slightly less sweet/more healthy version. If you’re using canned beans with salt added, you will definitely want to cut down on the added salt.

3 (15-oz) cans navy beans, drained and rinsed (preferably no-salt-added)
1 sweet onion, chopped finely
1 large garlic clove, minced
1 tbsp olive oil
3 tbsp blackstrap molasses (use fancy molasses if you don’t want to buy blackstrap)
4 tbsp pure maple syrup, to taste
1-1/2 tbsp yellow mustard
1 tbsp ketchup
2 tbsp apple cider vinegar
1/2 cup canned pumpkin
1/4 tsp ground cinnamon
1/2 cup dried cranberries
1 tsp kosher salt, or to taste

  1. In a pot, heat olive oil over medium heat. Add the chopped onion and garlic. Cook over medium heat for 5 minutes.
  2. Add the rest of the ingredients and mix well. Cook over low heat until thick, about 10 to 15 minutes. Serve immediately, or for J’s variation: place in a slow cooker on high heat for 2 to 3 hours. The cranberries will plump up really nicely and the flavours will develop a little bit more. You can also make this the night before and leave it in the fridge, then reheat before serving.

Makes 6 generous servings. Per serving: 305 kcal, 2.6 g fat (0.3 g saturated), 60 g carbohydrate, 12.6 g fibre, 11.5 g protein, 490 mg sodium

Not Your Average Baked Beans

8 Jul

When I hear the words “baked beans” I immediately think of beans drenched in a sweet tomato-ey sauce that come from a can.  I have fond memories of some of my earliest self-made lunches: canned baked beans, heated in the microwave, and eaten with a piece of buttered toast. Oh the good old days.

While I still love the taste of baked beans, I’ve never been willing to make them at home due to the amount of sugar found in most recipes.  Brown sugar + ketchup + molasses and/or maple syrup = a lot of sugar!  Those poor navy beans.  So when I stumbled across this recipe for lightened up baked beans, I knew I had to give these a try.

The verdict? Absolutely AMAZING!  I have never been so excited about baked beans in my life.  The beans were sweet (thanks to the Spanish onion, Bosc pear, and a little bit of honey) but not overwhelmingly so.  And the complexity of flavours!  The ground ginger and the balsamic vinegar really added a certain je ne sais quoi to the dish.  Who knew baked beans could be so interesting?

Baked Beans and Pears


Baked Beans and Pears
  (from Clean Eating Magazine, January 2011)

1 tbsp extra-virgin olive oil, divided
1/2 Spanish onion, diced
1 can (19 oz) navy beans, drained and rinsed well
1 Bosc pear, diced
3/4 tsp ground dry mustard
3/4 tsp ground ginger
1 tbsp honey or molasses
1 tbsp balsamic vinegar
1/2 tsp salt, or to taste
2 tbsp water

  1. Preheat oven to 325 degrees Fahrenheit.  Rub a 9-inch glass pie plate with 1 tsp of oil and set aside.
  2. In a medium skillet, saute onion and 2 tsp oil over medium heat for 5 minutes or until onion is translucent.
  3. Stir in beans, pear, mustard, ginger, honey, salt, and water.  Spoon into pie pan and cover with aluminum foil.  Bake for 45 minutes.

Makes 4 servings.  Per serving: 220 kcal, 4 g fat, 8 g fibre