Haricot Beans

Haricot beans (Navy/Cannellini beans)

Haricot beans (Navy/Cannellini beans)

are legumes most used in making baked beans – I LOVE LOVE LOVE baked beans – , salads, dips, pies and soups, they are a magnificent sources of protein and also contain omega 3 fatty acids, magnesium, potassium vitamin B6 and calcium. Haricot beans rate higher than blueberries for anti=-oxidant benefits so get into them.

Their benefits include but are not limited to: lowering cholesterol levels, improve diabetics’ blood glucose control, reduce risk of many cancers, lower blood pressure, regulate functions of the colon, prevent and cure constipation and prevent piles and other bowel problems – See more at: http://www.foods-healing-power.com/health-benefits-of-beans.html#sthash.xjSv4JJp.dpuf

What about flatulence/farting you say? Well you can reduce the offending enzyme by making sure they are well soaked and the soaking water is replaced with fresh water before cooking and they are cooked properly for a good amount of time.

Easily acquired for quick preparation in tins the flavour will always be better when cooking from their dried form. The tins are easily found in many food retailers and the dried versions are best value from nut and Indian business in loose form.

Recipe Homemade baked beans

I usually make this triple amount and ‘preserve’ for all time access

Ingredients

  • 300 g mixed dried beans; (such as haricot or navy borlotti & cannellini)
  • 2 tsp olive oil
  • 1 onion, finely ; chopped
  • 1 garlic clove ; crushed
  • 800 g can tomatoes; diced
  • 1 tbs Worcestershire sauce (anchovy free- I make my own)
  • 1 tbs pure maple syrup
  • 2 tsp Dijon mustard
  • Salt & freshly ground pepper

Preparation

  1. Place the beans in a bowl. Cover with cold water. Soak overnight. Drain.
  2. Place beans in a large saucepan and cover with fresh water.
  3. Bring to the boil, reduce heat and simmer for 30 minutes.
  4. Drain beans, reserving 1/2 cup of the cooking liquid.
  5. In the same saucepan, heat oil and cook onion and garlic for 3 minutes until soft.
  6. Return beans to saucepan.
  7. Add tomatoes, reserved liquid, Worcestershire sauce, maple syrup and mustard.
  8. Simmer for a further 30-60 minutes until thick and beans are tender.
  9. Season with salt and freshly ground pepper.
  10. Haricot Beans