No matter what the historical background is, many of us still celebrate the events of 5th November in our own way. Now that my kids are pretty much independent, there’s no real excuse to set off our own fireworks, but I do love watching everyone’s displays. Although, after having been in India during Diwali, our fireworks are more damp squibs than the thunderous assault of noise and colour you experience there!
Bonfire night makes me think of food – thick comforting soup and piping hot baked potatoes always spring to mind, as do Boston beans. Traditionally made with fatty pork rind and thick molasses, my husband’s best friend made these beans for a couple of Bonfire nights we celebrated together in our early 20’s (along with lots of alcohol I seem to remember!). Deep smoky, rich flavours mixed with hearty beans, they were perfect for a cold winters night spent in the garden with colourful explosives.
Being fully plant-based, this recipe avoids the pig fat. Or any fat, making is suitable for anyone following the Overcoming MS programme or similar. There is a little bit of sugar but the flavours mainly come from warming smoked paprika and ground cumun. Balsamic vinegar adds a little sweet/sour flavour too, and tamari provides a salty, umami kick.
Beans are of course a fantastic source of protein, fibre and micronutrients, and a staple in any diet, plant based or otherwise. Research has found they can help reduce the onset of type 2 diabetes, heart disease and cancer, and that if more were included in everyone’s diet it would have a big impact on long term health.
If you struggle with beans, or need to follow a low FODMAP diet, replace some or all of the beans with small cubes of plain or smoked tofu. It will make the texture slightly different, but could have a less perky outcome for your microbiome.
These smoky beans are not just for Bonfire night though! Perfect for any winter’s evening, or any time through the year, you could serve these beans as part of a brunch, healthy lunch or minimal effort supper, serving them with wholemeal wraps or chunks of sourdough bread. However you choose to serve or eat them, I hope you enjoy flavour and the lovely warming from the inside out.
Smoky bonfire beans
Ingredients
Method
- Roughly chop the onion and garlic. Deseed the chilli and roughly chop. Pop into a small blender pot with a little water and blend to a paste.
- Add 2 tablespoons of water to an oven-proof pan (or normal saucepan if using a slow cooker). Pour in the onion paste, add the bay leaf and tamari/coconut amines. Saute on a medium heat for 5 minutes.
- Pour in the passata and stir in the spices, coconut sugar and vinegar and stir well to combine. Bring to a boil then reduce the heat to a simmer.
- Drain and rinse the beans.
- Pour the tomato mix into the slow cooker bowl. Add half a carton of water and stir well. Tip in the beans, pop on the lid and leave to cook for 6-8 hours.
- Heat the oven to 160°C. Add the beans to the pan along with some black pepper and place in the oven. Add the potatoes for baking now too (if using).
- After an hour, give the beans a stir - if they are getting too thick, add a little boiling water and return to the oven for another 30 minutes or so.
- Serve immediately or leave to cool and gently reheat when ready.
- Leave the sauce to simmer for 20 minutes then add the beans. Simmer for another 10 minutes to allow the flavours to develop a bit. Serve immediately or leave to cool and keep in the fridge in an air-tight container up to 3 days.
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