Vegetarian Baked Beans

Burundian Vegetarian Baked Beans Recipe with Bay Leaves, Garlic, Oil, Onion, Salt, and Parsley

Region / culture: Burundi | Servings: 4 |

Vegetarian diet

Introduction

Vegetarian Baked Beans are a delicious and hearty dish that can be enjoyed as a main course or a side dish. Packed with protein and fiber, this recipe is not only nutritious but also incredibly flavorful.

History

Baked beans have been a staple in American cuisine for centuries, with the first recorded recipe dating back to the early 1800s. Originally made with pork or bacon, vegetarian versions have become increasingly popular in recent years as more people adopt plant-based diets.

Ingredients

250 g dried beans, soaked overnight
2 bay leaves
2 cloves of garlic, minced
4 tbsp oil
250 g onion, chopped
3 dried chilies, deseeded
1 tsp salt
chopped parsley

How to prepare

Rinse the beans and place them in a pan with double the amount of water.
Add 1 clove of garlic and the bay leaves.
Bring the mixture to a boil, then reduce the heat and simmer until the beans are cooked.
Drain the beans, but reserve some of the cooking liquid.
Heat the oil in a heavy pan and sauté the onions until they become soft.
Add the cooked and drained beans along with the remaining garlic.
Continue cooking the beans for 5 minutes, adding some of the reserved cooking liquid if needed.
Stir in the parsley.

Variations

Add diced tomatoes or bell peppers for extra flavor and texture.
Stir in a tablespoon of maple syrup or molasses for a touch of sweetness.
Top with grated cheese or a dollop of sour cream for a creamy finish.

Cooking Tips & Tricks

Make sure to soak the dried beans overnight to ensure they cook evenly and have a creamy texture.

- Adding a bay leaf and garlic to the cooking liquid will infuse the beans with extra flavor.

- Sautéing the onions until they are soft and translucent will enhance the overall taste of the dish.

Serving Suggestions

Serve Vegetarian Baked Beans hot with a side of crusty bread or over rice for a complete meal.

Cooking Techniques

Simmer the beans slowly to ensure they are cooked through and tender.

- Stir frequently to prevent sticking and ensure even cooking.

Ingredient Substitutions

Use canned beans instead of dried beans for a quicker cooking time.

- Substitute vegetable broth for the cooking liquid for added flavor.

Make Ahead Tips

Vegetarian Baked Beans can be made ahead of time and stored in the refrigerator for up to 3 days. Reheat on the stovetop or in the microwave before serving.

Presentation Ideas

Garnish with fresh parsley or a sprinkle of paprika for a pop of color and flavor.

Pairing Recommendations

Pair Vegetarian Baked Beans with a crisp green salad or roasted vegetables for a well-rounded meal.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or on the stovetop until heated through.

Nutrition Information

Calories per serving

One serving of Vegetarian Baked Beans contains around 250 calories.

Carbohydrates

Each serving of Vegetarian Baked Beans contains approximately 30 grams of carbohydrates.

Fats

This recipe has about 10 grams of fat per serving, primarily from the oil used for sautéing the onions.

Proteins

With 12 grams of protein per serving, Vegetarian Baked Beans are a great plant-based source of this essential nutrient.

Vitamins and minerals

Baked beans are rich in iron, magnesium, and potassium, providing important nutrients for overall health.

Alergens

This recipe is free of common allergens such as dairy, eggs, and nuts. However, if you have a gluten allergy, be sure to check that your beans are certified gluten-free.

Summary

Overall, Vegetarian Baked Beans are a nutritious and satisfying dish that is high in protein and fiber, making it a great option for vegetarians and vegans.

Summary

Vegetarian Baked Beans are a classic comfort food dish that is easy to make and full of flavor. Whether enjoyed on its own or as a side dish, this recipe is sure to become a favorite in your household.

How did I get this recipe?

I remember the sense of wonder I felt when I first saw this recipe for Vegetarian Baked Beans. It was many years ago, when I was just a young girl helping out in the kitchen with my mother. We had a neighbor who was a vegetarian and she had given my mother the recipe to try out. I was fascinated by the idea of making baked beans without any meat in them, as I had always associated beans with hearty stews and casseroles.

My mother and I set out to make the recipe one sunny afternoon. We gathered all the ingredients - cans of white beans, tomato sauce, brown sugar, mustard, and vinegar - and set to work. As we measured out each ingredient and mixed them together in a big pot, I watched in amazement as the flavors melded together to create a delicious aroma that filled the kitchen.

While the beans simmered on the stove, my mother told me the story of how she had learned to make this recipe. It turned out that our neighbor had learned it from her grandmother, who had picked it up from a cookbook she had found at a yard sale many years ago. The recipe had been passed down through the generations, each cook adding their own twist to it.

As the beans baked in the oven, I couldn't wait to taste them. When they were finally ready, I took a bite and was blown away by the rich, savory flavor. The beans were tender and sweet, with just a hint of tanginess from the vinegar. I had never tasted anything like it before.

From that day on, Vegetarian Baked Beans became a staple in our household. Whenever we had a vegetarian guest over for dinner, my mother would make a big pot of beans to serve alongside a fresh salad and crusty bread. The beans were always a hit, with even the meat-eaters at the table going back for seconds.

As I grew older and started cooking on my own, I continued to make the recipe for Vegetarian Baked Beans. I experimented with different ingredients, adding in bell peppers, onions, and even a dash of hot sauce for a spicy kick. Each time I made the beans, I thought of my mother and our neighbor, and the bond that food had created between us.

Over the years, I shared the recipe with friends and family, passing on the tradition of Vegetarian Baked Beans to the next generation. I loved seeing the look of delight on their faces as they took their first bite, just as I had all those years ago.

Now, as I sit in my kitchen, stirring a pot of beans on the stove, I can't help but feel a sense of nostalgia for those days gone by. The recipe for Vegetarian Baked Beans may have come from a neighbor's grandmother's cookbook, but it has become a part of my own family's story. And as I take a taste of the simmering beans, I am filled with a sense of gratitude for the simple joys that food can bring.