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Life after Bariatric Surgery Group Recipe of the Month – November 2022

British-ish No-Bake Beans

Serves 8

Ingredients

1 Tbsp extra-virgin olive oil
1 onion, diced
1 clove garlic, minced
1 Tbsp tomato paste
1 bay leaf
1 tsp smoke paprika
½ tsp ground coriander
1/8 tsp nutmeg
2 cups diced butternut squash
1 cup no-salt-added tomato puree
2 15 oz cans no-salt- cannellini beans, drained and rinsed
1 Tbsp Worcestershire sauce
1 Tbsp whole-grain mustard
1 Tbsp maple syrup or brown sugar
½ tsp kosher salt

 

Directions

  1. In a large, heavy pot or pan over medium heat, heat the oil until shimmering. Sauté the onion until lightly browned, 5-7 minutes.
  2. Stir in the garlic, tomato paste, bay leaf, paprika, coriander, and nutmeg. Cook, stirring constantly, until the tomato paste colors the oil, about 1 minute.
  3. Add the squash, tomato puree, beans and 1 1/4cups water. Bring to a boil, then simmer until the sauce is glossy and the squash and beans are tender, 5-7 minutes.
  4. Stir in the Worcestershire sauce, mustard, maple syrup and salt. Serve warm or cold.

Nutrition per serving (3/4 cup): Calories 150; Fat 4.5g; Carbohydrates 22g: Protein 4.5g; Sodium 275mg.

 

Recipe adapted from: NutritionAction Newsletter. The Healthy Cook. Chef Kate. Center for Science in the Public Interest. November 2022.

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