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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
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.
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.
Allow to stand for 10-15 min before serving.
My Cookbooks Add Recipe My List Add Recipe Preparation 10 minutes Cook 1 hour, 1 minute Waiting » 8 hours, 12 minutes Stand 8 hours Freeze When cooked, allow to cool. Polywrap and freeze for up to 1 month. Total 9 hours, 23 minutes Energy 632 kcal/serving Fat 23.6 g/serving Carbohydrates 189.07 g/serving Glycaemic Index 41 Glycaemic Load 19.42 
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.
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 2646 | 1505 | 10475 | 8350 |
| Energy (kcal) | 632 | 359 | 2500 | 2000 |
| Protein (g) | 19.1 | 10.9 | ||
| Carbohydrate (g) | 47.4 | 27.0 | 345 | 275 |
| Fat (g) | 41.4 | 23.6 | 95 | 70 |
| Fat (saturated) (g) | 13.4 | 7.62 | ||
| Fibre (g) | 14.6 | 8.28 | ||
| Sodium (mg) | 36.8 | 20.9 | ||
| Salt (equivalent) (g) | 0.09 | 0.05 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 12.0 | 6.80 | 800 |
| Vitamin B-12 (µg) | 0.54 | 0.30 | 1 |
| Vitamin B-6 (mg) | 0.39 | 0.22 | 2 |
| Vitamin C (mg) | 5.87 | 3.34 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 2.19 | 1.25 | 10 |
| Zinc (mg) | 2.21 | 1.26 | 15 |
| Calcium (mg) | 107 | 61.0 | 800 |
| Folate (mcg) | 216 | 123 | 200 |
| Iron (mg) | 4.32 | 2.46 | 14 |
| Magnesium (mg) | 108 | 61.8 | 300 |
| Niacin (mg) | 4.33 | 2.46 | 18 |
| Pantothenic acid (mg) | 0.62 | 0.36 | 6 |
| Riboflavin (mg) | 0.30 | 0.17 | 1.6 |
| Phosphorous (mg) | 335 | 190 | 800 |
| Thiamin (mg) | 0.64 | 0.36 | 1.4 |
This recipe is:
Citrus free
Corn-free
Cow-dairy free
Dairy free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat 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.
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