Did you know that beans are a special New Year food? An American Southern tradition, it is believed that peas or beans symbolize wealth and will bring good luck for the year ahead. Traditionally, black-eyed peas, lentils or other beans are seasoned with pork or ham so I wanted to offer you a simple vegan spiced baked beans recipe instead. And listen – don’t stop at New Year’s Eve. Beans are linked to so many positive health outcomes. They’re high in fiber to support the digestive system and healthy cholesterol and they’re rich in nutrients to keep you fueled up for the year ahead.
I love going to parties and celebrations (I’m Champagne Nutrition!) but, being a veggie, it can be hard to find healthy food and I often need to bring my own. Beans in particular are a challenge. I think people forget about how awesome beans are. They’re one of my favorite foods but there’s often pork products in them like those traditional Southern preparations. I finally found a recipe for baked beans that is unique, flavorful and makes an amazing dish to share with others. These Vegan Spiced Baked Beans give veggie food a good name.
Another problem with baked beans is that they can be too sugary and sweet. I wanted just a touch of sweetness but a lot of spice which is why I used a dal recipe as inspiration. Including tomatoes and a bit of maple syrup in addition to Indian spices garlic, cumin seeds, ginger, and curry, these baked beans are healthy, spicy, light and delicious. This recipe serves 12 so you can make it to take to a party or you can food prep it for your own week. It’s pretty amazing over some brown or jasmine rice and you can add some steamed veggies on the side to round out the dish.
Beans are amazing. They’re so high in fiber, protein, antioxidants, B vitamins and minerals like magnesium, potassium, phosphorus, and iron. They can lower cholesterol, they can help you achieve and maintain a healthy weight, they’re anti-cancer and good for diabetes and stable blood sugars. What’s not to love?
- 1 Tablespoon vegan unsalted butter
- 1 medium onion yellow onion (diced)
- 1 teaspoon cumin seeds
- 1 teaspoon freshly grated ginger
- teaspoon ½curry powder
- 14.5 ounce can diced tomatoes
- 3 Tablespoons pure maple syrup
- 6 ounces tomato paste
- 2 cans unsalted red beans (drained and rinsed, 15 ounce)
- 1 tablespoons ½unsweetened (plain soy milk)
- 1 teaspoon Kosher salt
- Cooking spray
- 1/8 cup chopped fresh cilantro
- Preheat oven to 350F. Melt butter in a large pot over medium. Add onion; cook, stirring occasionally, until softened, about 4 minutes. Add garlic, cumin seeds, ginger, and curry; cook, stirring often until fragrant, about 2 minutes. Add tomatoes, maple syrup, and tomato paste; bring to a boil over medium-high, stirring occasionally. Reduce heat to medium and simmer, stirring occasionally, until slightly thickened, about 5 minutes. Stir in beans, milk, and salt. Pour bean mixture into a 13- x 9-inch baking dish coated lightly with cooking spray. Bake at 350°F until bubbly, 25-30 minutes.Top with cilantro. Makes great leftovers.
- Category: Side Dish
- Cuisine: Americana, VEGETARIAN
Ginger Hultin,MS, RD, CSO
Thanks for visiting! If you’re like me: obsessed with eating, wine, going out and traveling, you’re in the right place. Champagne Nutrition® LLC is a Registered Dietitian-run concierge virtual practice helping clients look and feel better. On this blog, you’ll ﬁnd cocktails, mocktails, and plant-based recipes that are easy to make quickly at home and pack for leftovers on your adventures.