Low FODMAP Baked Beans
If you thought that baked beans on a low FODMAP diet were off the menu then this recipe is for you.
Servings: 2
Ingredients
- 90 g / ½ scant cup chana dahl dried weight
- 200 g / 1 scant cup canned tomatoes chopped
- 1 teaspoon tomato puree
- ½ teaspoon dijon mustard
- ¼ teaspoon smoked paprika
- ¼ teaspoon asafoetida optional, ensure wheat-free if required
- ¼ teaspoon garam masala
- 1 tablespoon nutritional yeast
- ½ teaspoon sugar optional to taste
- 1 pinch salt to taste
Instructions
- Soak 90 g / ½ scant cup chana dahl overnight in double the volume of fresh, filtered water.
- Drain and rinse the chana dahl thoroughly. Pop the dahl into a deep, heavy-bottomed pot with a vented lid. Cover with double their volume in fresh cold water. Bring the dahl to a boil and continue to boil rapidly with the lid on for 10 minutes.
- Using a slotted spoon, skim off and discard any frothy scum that floats to the surface. After 10 minutes of boiling, reduce the heat to medium and continue to cook at a high simmer with the lid on for a further 20 minutes.
- Half fill the kettle with water and bring to the boil. Strain the dahl over the sink and carefully pour the boiled water over to rinse thoroughly. Allow the water to fully drain away before returning the dahl to the pan.
- To the pan, add 200 g / 1 scant cup canned tomatoes, 1 tsp tomato puree, ½ tsp dijon mustard, ¼ tsp smoked paprika, ¼ tsp asafoetida, ¼ tsp garam masala 1 Tbsp nutritional yeast. Stir everything into the dahl and bring it back to a gentle simmer for 15-20 minutes. You may need to reduce the heat to low, leave the lid on and stir frequently to avoid it sticking to the pan.
- Taste the beans after 10 minutes and add the optional ½ tsp sugar if you think it’s needed to cut through the acidity of the tomatoes.
- The faked beans are ready when they’re fork tender but not mushy. Stir in 1 pinch salt just before dishing up.
Notes
Cook's tips: This baked bean alternative recipe is much closer in taste to a reduced salt and sugar brand. If you prefer the flavour of regular baked beans, then you'll need to increase the sugar and salt to suit your tastes.
The asafoetida replaces the onion and garlic flavourings that are typically added to canned baked beans. You may omit it if you prefer, but the beans will be lacking in depth and complexity of flavour.
FODMAP Notes: See the full blog post for detailed FODMAP ingredient notes. FODMAP values, portions and classifications can and do change over time.
I use standard UK metric measurements in all of my recipes:
- 1 cup = 250 ml
- 1 tablespoon = 15 ml
- 1 teaspoon = 5 ml
