The low-calorie, fibre and protein-rich baked beans is made from navy beans. Navy beans, also known as haricot beans, is typically slow-cooked in sauce and then baked for long hours. By doing so, the beans are perfectly cooked, and get infused in the flavourful sauce.
I haven’t tried my hand at making baked beans from scratch, and it is all thanks to the readily available canned/bottled variants. When I see a special on baked beans, I stock up my pantry with it. Baked beans are a great addition to breakfast, and make a filling mid-meal snack.
This time, the tasty and healthy baked beans come in a soupy avatar. Teamed with nutritious vegetables and a serving of bread, this soup is a meal in itself.
- Baked beans in tomato sauce (Low sodium) – 1 can
- Stock/ water – 4 cups
- Onion – 1, roughly chopped
- Celery stalk – 1, roughly chopped
- Carrot – 1, roughly chopped
- Spinach – a handful
- Garlic – 3 cloves, peeled and rougjly chopped
- Chilli powder or paprika – ½ tspn
- Oil – ½ tblspn
- Worcestershire sauce ( Optional) – 1 or 2 tblspns
- Salt and pepper – To taste
- Heat oil in a pot, add garlic and onions. Cook the onions till it is moderately soft.
- Add the celery stalks and carrot chunks. Sauté for about 2 to 3 minutes.
- Toss in the chilli powder and mix well.
- Pour the stock into the pot, and bring it to a boil.
- Once it boils, allow the vegetables to simmer until soft.
- Ensure the vegetables are not too mushy. This should take about 15 minutes.
- To the simmering mixture, add the baked beans and Worcestershire sauce.
- Mix to combine the ingredients.
- Turn the flame to high, and cover the pot. Allow the soup to cook for another 5 to 7 minutes. Before turning the stove off, add the spinach leaves. Give it another minute, and then turn off the stove.
- Canned baked beans is normally seasoned.
- Use caution when adding salt and pepper. Taste the soup once before seasoning it.
- Serve hot with a side of bread or dinner rolls.
- I have used low-sodium baked beans. There are several variants available, pick the one that you like.
- The beans, Worcestershire sauce and stock have some amount of salt in them. Use caution when adding salt.
- Vegetables like pumpkin, squash, zucchini make great additions in the soup.
- I have used low-fat cheddar cheese. You any cheese of your liking, or you could skip it, if you don’t want cheese in your soup.