Tropical Beans 'n Baykin

With a hint of the tropics, this no-bake dish yields a gallon of nutrition in just 25 minutes. Only 7% of the fat, one quarter the sodium and with more fiber than traditional baked beans.

4 cloves garlic, minced
1 stalk celery, sliced
C sliced scallions
1 package (6-ounce) veggie Canadian bacon, diced
1 2/3 C shredded carrots
C mirin - (see Hint below)
2 cans (15-ounce) pinto beans
1 can (15-ounce) stewed tomatoes
1 C crushed pineapple, in juice
1 T Dijon mustard
1 t vegetarian Worcestershire sauce
1 t dried chives
1 T fresh cilantro (or 2 t dried)
2 T nutritional yeast
1 stalk celery, sliced
1/8 teaspoon crushed red pepper (optional)

Over medium-high heat, saute 2 oz of the liquid from the tomatoes with crushed pepper, garlic, celery, scallions for 3 minutes. Add carrots and cook 2 minutes, then add mirin. Cook mixture 5 minutes and add beans, tomatoes and pineapple. Reduce heat to medium-low and add mustard, Worcestershire sauce, chives, cilantro and yeast and veggie bacon. Cook gently 10 to 15 minutes, stirring occasionally.

8 large servings, each 182 calories: 5% from fat (1 g), 60% from carbohydrates (25 g), 35% from protein (14 g). Sodium 359 mg, Fiber 8 g.

Healing Heart Hint

Mirin is a sweetened rice wine that can be found in many Asian markets. C cooking sherry with 1 T honey or other sweetener can be substituted.

A vegetarian, fat-free Canadian bacon can be found in the cooler or frozen foods section of many health/natural food stores. It is made by Yves in Canada (where it is called 'back bacon').

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©1994, 1996, 2002
Dr. Neal Pinckney
Healing Heart Foundation