Baked Beans with Bread
Nutritional values
(Percentage of daily recommendation)
| Calorie | 307 cal. | (15 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 5 g | (4 %) | ||
| Carbohydrates | 42 g | (28 %) | ||
| Sugar added | 7 g | (28 %) | ||
| Roughage | 7.2 g | (24 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.7 mg | (6 %) | ||
| Vitamin K | 11 μg | (18 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.6 mg | (55 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 130 μg | (43 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 11.8 μg | (26 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 12 mg | (13 %) | ||
| Potassium | 1,371 mg | (34 %) | ||
| Calcium | 111 mg | (11 %) | ||
| Magnesium | 131 mg | (44 %) | ||
| Iron | 5.8 mg | (39 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 194 mg | |||
| Cholesterol | 15 mg | |||
| Complete sugar | 10 g |
Ingredients
- For the beans
- 500 grams dried small white Shelled fava bean
- 3 large onions
- 2 Tomatoes
- 125 grams salted Pork (without rind) (substitute bacon)
- 2 Tbsps brown sugar
- 2 Tbsps Tomato paste
- 2 tsps mustard powder
- 1 tsp ground ginger
- 2 Tbsps Vinegar
- salt
- freshly ground peppers
- 2 Tbsps chopped parsley
Preparation steps
Place the beans in a saucepan, cover with plenty of cold water and soak overnight. The next day, bring the beans to a boil in the soaking water, cover and cook about 10 minutes. Drain in a colander and rinse with water. Preheat the oven to 175°C (approximately 350°F). Blanch the tomatoes, peel, quarter, remove the seeds and dice. Peel and chop the onions and mix with the tomatoes and the beans. Cut the pork into small cubes and mix in. Pour the beans into a casserole dish. Bring about 500 ml (approximately 2 cups) of water to a boil in a pot. Stir in the sugar, tomato paste, mustard, ginger, vinegar, season with salt and pepper and bring to a boil. Pour the mixture over the beans and stir until well combined. Cover the casserole dish and place in the oven. Bake the beans about 3 hour until softened. Add water occasionally if necessary.
Sprinkle the baked beans with parsley to taste and serve with brown bread.
