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Boston baked beans - microwave

This typically American style hot pot makes an incredibly cheap and filling meal.

What you need

2 large onions, peeled and sliced
6 tsp vegetable oil
225 g belly pork, cut into strips or diced
225 g dried haricot beans, soaked overnight in cold water
60 ml dark brown sugar
900 ml boiling stock
2 fresh bay leaves
1/2 tsp ground ginger
3 tsp tomato puree
3 tsp treacle
2 tsp mustard
seasoning

Method

  1. Place the onions and oil in a large casserole dish. Mix well. Cover and cook for 5 min on 100% FULL power. Stir in the belly pork and continue to cook for 3 min.

  2. Drain the beans and rinse thoroughly. Add all remaining ingredients and mix well together. Cover and cook on 100% FULL power for 3-4 min until boiling. Then reduce to 50% MEDIUM power and cook for 50-60 min until tender, stirring 2-3 times throughout.

  3. Allow to stand for 10-15 min before serving.

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  • Preparation10 minutes
    Cook1 hour, 1 minute
    Waiting »8 hours, 12 minutes
    Stand8 hours
    FreezeWhen cooked, allow to cool. Polywrap and freeze for up to 1 month.
    Total9 hours, 23 minutes
  • Energy632 kcal/serving
    Fat23.6 g/serving
    Carbohydrates189.07 g/serving
    Glycaemic Index41
    Glycaemic Load19.42
  • Boston baked beans - microwave

Serving suggestion

Garnish with fresh parsley and bay leaves.

Cook's tip

If preferred canned haricot beans can be used instead of the dried beans.

Guideline Daily Amounts
Per portionPer 100gMenWomen
Energy (kj)26461505104758350
Energy (kcal)63235925002000
Protein (g)19.110.9
Carbohydrate (g)47.427.0345275
Fat (g)41.423.69570
Fat (saturated) (g)13.47.62
Fibre (g)14.68.28
Sodium (mg)36.820.9
Salt (equivalent) (g)0.090.0575
Per PortionPer 100gRDA
Vitamin A (µg)12.06.80800
Vitamin B-12 (µg)0.540.301
Vitamin B-6 (mg)0.390.222
Vitamin C (mg)5.873.3460
Vitamin D (µg)0.000.00266
Vitamin E (mg)2.191.2510
Zinc (mg)2.211.2615
Calcium (mg)10761.0800
Folate (mcg)216123200
Iron (mg)4.322.4614
Magnesium (mg)10861.8300
Niacin (mg)4.332.4618
Pantothenic acid (mg)0.620.366
Riboflavin (mg)0.300.171.6
Phosphorous (mg)335190800
Thiamin (mg)0.640.361.4

This recipe is:

  • Citrus freeCitrus free
  • Corn freeCorn-free
  • Cow-dairy freeCow-dairy free
  • Dairy freeDairy free
  • Egg freeEgg free
  • Gluten freeGluten free
  • Peanut freePeanut free
  • Shellfish freeShellfish free
  • Wheat freeWheat free

What the text colours mean:

  • Low in fat
  • High in fibre
  • Rich source
  • Known source

This recipe is estimated to provide the nutritional content shown alongside.

The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning, bay leaves or unavailable

IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.

Highlights
Diet
Allergy and intolerance profile
Citrus freeCitrus free
Corn freeCorn-free
Cow-dairy freeCow-dairy free
Dairy freeDairy free
Egg freeEgg free
Gluten freeGluten free
Peanut freePeanut free
Shellfish freeShellfish free
Wheat freeWheat free
Suitable for cooking in
Microwave
Occasion
Convenience
Add bread for complete meal
Add rice for a complete meal
Meal type
Main
Main ingredient
Pulses
Vegetables
Cuisine style
Cheffy specials
Classic recipe
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