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Digital Subscriptions > Healthy Food Guide > November 2016 > Around the world on a BEAN

Around the world on a BEAN

Baked beans provide the perfect combo of hunger-busting protein and fibre. But you don’t have to limit yourself to the canned variety. By making your own, you can reduce salt and sugars – and create meals inspired by international flavours

How to soak beans

OVERNIGHT METHOD

Soak dried beans in cold water for at least 12 hr. Drain well and rinse.

QUICK-SOAK METHOD

Put the beans in a saucepan and cover with cold water. Bring to the boil, then cook for 1 min. Remove from the heat, cover with a lid and leave to soak for 1 hr, then drain. The beans are now ready to cook.

Cook’s tips

• Instead of dried beans, use 2 x 400g cans of cannellini beans in water with no added salt or sugar (drained).

• As an alternative to canned tomatoes, whiz 400g fresh vine tomatoes with 2tbsp tomato purée in a blender.

• To make the basic baked beans gluten-free, use gluten-free stock.

Basic baked beans

PREP 15 MIN + SOAKING

COOK 1 HR 45 MIN SERVES 6

✓ VEGETARIAN ✓ DAIRY FREE

250g dried cannellini beans, soaked and drained (see cook’s tips)

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About Healthy Food Guide

Is your marriage making you fat? We reveal how to dodge those happy-couple fat traps for the sake of your waistline. Find out how to eat well to avoid inflammation, the best foods to fuel your workout and need-to-know tips and recipes for your dairy-free storecupboard. Plus: warming soups to curl up with, healthy Indian curry swaps for Friday night and two Sunday roasts go head-to-head on nutrition. Find it all in November’s Healthy Food Guide.
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