Wednesday, April 20, 2011

"Canned Tomato Beans"

My daughter is currently obsessed with canned beans. You know the kind that are in a sweet tomato sauce? I am somewhat grateful that she is loving beans lately. The only problem is that I am trying to wean our family off too many canned items because of the risks associated with BPA- and the additives that are in many of those canned foods aren't so great either.

A friend sent me a wonderful recipe for beans but I was pretty sure that I would need to adjust it based on M's rather finicky eating lately. Chopped onions are not even close to being acceptable (for her!) Plus if it doesn't approximately resemble the canned stuff, she will refuse it.

I adapted the recipe and came up with is probably still a work in progress as far as M is concerned, but it is delicious by my standards!

"Canned Tomato Beans" or "Stovetop Beans"
You could actually use canned beans in this recipe, but I happened to have cooked navy beans in the freezer. They absorbed the sauce all too well, so I added extra water to make a thinner sauce. I'm sure you could use tomato paste instead of ketchup if you so desired, but you'd need to increase the sugar and vinegar in the recipe.

1 1/2 tbsp vegetable oil
1 cup chopped onion, approximately 1 medium onion
1/3- 1/2 cup ketchup
1 tbsp molasses
1 tbsp cider vinegar
3 tbsp maple syrup
3/4 tsp dry mustard
1/2 tsp salt
1/2 cup water, or more
3-4 cups cooked navy beans (or approx. 2-3 cans, rinsed and drained)

1. In a large saucepan over medium heat, cook the onions in the vegetable oil for approximately 5 minutes or until tender and just beginning to brown on edges.
2. Add ketchup, molasses, vinegar, syrup, dry mustard and salt. Cook for a few minutes until flavours come together. Add water. Puree with hand blender if desired.
3. Add beans and cook for another 20-30 minutes.

*Find out more about the risks associated with BPA on my facebook page- search MINT GREEN APRON!