15 Jan Vegan Baked Beans
These baked beans can be comforting, warming and tasty. With the addition of iron and mineral rich jaggery (gur) or blackstrap molasses, they are a support for blood-building–especially helpful during recovery from anemia or blood loss. Both sweeteners contain absorbable non-heme iron and have been traditionally used in various systems of medicine to strengthen the blood.
For a deeper look at how to build blood on a plant-based diet, read Building Blood: A Plant-Based Approach to Recovering from Anemia.
Energetics & Doṣa Effects
According to Ayurveda, this recipe will tend to:
This dish helps build blood and is grounding and nourishing, which can pacify vāta, especially when the beans are soaked and well-cooked. It may be too sweet and heavy for kapha, and can increase pitta due to the heating qualities of molasses, garlic, ketchup, salt, and vinegar.
To make the recipe more pitta-friendly:
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Use jaggery instead of molasses
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Omit garlic
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Skip the salt, catsup and vinegar
These changes reduce heat and sourness, making the dish gentler for pitta, and lighter and less sour, which is better for kapha folks as well.
It pairs especially well with cooked greens and rice, which can further support digestion and balance.
Ingredients
• 1–2 tablespoons olive oil
• 1 medium yellow onion, diced
• 4 cloves garlic, minced
• ¼ cup jaggery, blackstrap molasses, or a mix of both
• ¼ cup catsup
• ½ teaspoon salt
• 2 tablespoons apple cider vinegar
• 2 cups small navy beans, soaked overnight, drained, rinsed, and pressure cooked (25 minutes with 2 inches water above beans), or simmered in a regular pot until soft. Drain them but set aside the cooking water.
Instructions
1. (Optional) Preheat oven to 350°F. You don’t need to bake these—simmering works beautifully—but baking gives a rich, caramelized finish.
2. In a large pot, warm the olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes until soft. Add garlic and cook 1 minute more.
3. Stir in jaggery or molasses, ketchup, salt, vinegar, and cooked beans and a little of the bean water if needed. Simmer for 10–15 minutes, stirring regularly to prevent sticking.
4. If desired, transfer to a covered casserole dish and bake for 1 hour until the sauce thickens.
5. Keep warm until ready to serve.
Notes
• Keeps well in the fridge for 4–5 days