Baked Beans for BLW and the whole family

Packed full of veggies, low in sugar, free from preservatives, high in fibre, protein and prebiotics and downright yum.

This meal is great for starting the day because it’s going to keep your blood sugar levels stable for a while, and keep your tummy full.

I make this for the kids a lot but it’s a regular dinner for he adults too, because it just tastes so good!

This meal works well if you are using baby led weaning, as the beans are a good size for bub to pick up with their hands, and the texture of the sauce is fun to explore. The beans and veg are all soft (check the carrot as depending how small you cut it it could still be a little firm) so it’s okay for babies to mash with their gums. If they’re learning utensils it’s not a slippery meal so fun for them to practice using a spoon. Not into BLW? This meal is fine for you to feed bub as well.

Making your own baked beans isn’t hard to do, and when you cook it in a big batch you’re setting yourself up for success. Great for any meal of the day but one of my favourite quick dinners is to reheat a batch of these baked beans, and sometimes I must serve it with some toast and some extra greens, but often it’s perfect on its own.

If you’re concerned about a bit of windiness from the beans, you can use the dry beans and soak them overnight. This breaks down the phytic acid which is often responsible for causing gas, digestive irritation and to some extent it can bind with minerals. After soaking the beans overnight you will need to rinse them thoroughly and make sure they’re cooked through well.

Baked Beans

Ingredients

• 3 cups beans soaked overnight and rinsed or 2 x 400g can beans rinsed and drained. I like butter beans, cannelloni and kidney beans.
• 2 can diced tomatoes
• 250ml stock or bone broth
• 1 onion finely diced
• 2 garlic cloves crushed/finely chopped
• 1 zucchini, diced
• 2 florets cauliflower, roughly chopped
• 2 tbsp olive oil
• 1 carrot, chopped
• 1 tsp dried oregano
• 1 tsp cumin powder
• 1 tsp coriander powder
• 1/2 tsp turmeric powder
• 1 sprig rosemary (finely chopped) and/or thyme

Method

1. Sautee the onion over medium heat until it starts to soften
2. Add the zucchini, carrot, cauliflower and garlic and sautee until they are cooked through.
3. Add the herbs and spices, stir for a minute, then add the beans and tomatoes and stock. Stir through, then bring to the boil.
4. Reduce down to a simmer on low heat, cover and let it cook for 30 minutes or until it’s all at a good consistency.