<< BACK TO The Enlightened Kitchen

Hawaiian Unbaked Beans

	(Photography: Juan Carlo, Table Settings: Sur La Table)

Too often, the benefits of healthy foods are overwhelmed by the unhealthy ingredients that are added to them in the course of meal preparation. Incorporating fatty meats into cooked beans is one example of this nutritionally unsound practice. And it really is unnecessary! Hearty legumes are delicious in their own rite, and equally wholesome and flavorful when prepared with enlightened alternative ingredients.

Baked beans are an easy choice to bring along for any pot luck, and our healthy rendition of this popular dish is created with unique tropical notes!. Our Hawaiian "Unbaked" Beans are delicious, accented by diced Yves Veggie Canadian Bacon which really is a product of Canada. Salt free Eden Pinto beans are the foundation of this hearty dish that uses a sea vegetable called kombu for flavoring.

What makes Worcestershire sauce vegetarian? Perhaps you didn't know that traditional worcestershire sauce is made with anchovies. Here we use a Worcestershire sauce that is made every bit as flavorful without adding animal products. Crushed pineapple and Mirin, a sweet sake cooking wine, provide a nice balance to this delightful dish.

Hawaiian Unbaked Beans
(Reprinted with permission, The Enlightened Kitchen, John Wiley & Sons, Inc.©Marie Oser 2002)
8 Servings

• 2 teaspoons olive oil
• 1/8 teaspoon crushed red pepper
• 4 cloves garlic, minced
• 1 stalk celery, sliced
• 1/2 cup sliced scallions
• 1 (6 ounce package) veggie Canadian bacon, diced
• 1 2/3 cups shredded carrots
• 1/4 cup Mirin
• 2 (15 ounce cans) pinto beans
• 1 (14 1/2 ounce can) Mexican stewed tomatoes
• 1 (8 ounce can ) crushed pineapple, packed in juice
• 1 Tablespoon Dijon mustard
• 1 teaspoon vegetarian Worcestershire sauce
• 1 teaspoon dried chives
• 1 teaspoon dried cilantro
• 2 Tablespoons nutritional yeasts

  Heat oil and crushed pepper in an electric frying pan or dutch oven, over medium high heat, for 1 minute. Add garlic, celery, scallions, and bacon. Saute for 3 minutes. Add carrots and cook for 2 minutes, and add Mirin. Cook mixture for 5 minutes and add beans, tomatoes, and pineapple. Reduce heat to medium low and add mustard, Worcestershire sauce, chives, cilantro, and yeast. Cook for 10 to 15 minutes, stirring occasionally.

Enlightened Hawaiian "Unbaked" Beans
Nutrition Analysis: per 2 cup serving
Protein 14 g, Carbohydrate 25.g, Fiber 8g, Fat 1 g, Cholesterol 0 mg, Calcium 73 mg, Sodium 359 mg
Calories 182,
from Protein: 35% from Carbohydrate: 58% from Fat: 7%

Traditional Hawaiian Beans
Nutrition Analysis: per 2 cup serving
Protein 17 g, Carbohydrate 33.g, Fiber 7g, Fat 13 g, Cholesterol 35mg, Calcium 114 mg, Sodium 1268 mg
Calories 308,
from Protein: 22% from Carbohydrate: 42% from Fat: 36%

---

Ingredients of Note

Yves Veggie Canadian Bacon - A very authentic, wholesome alternative, very close to traditional Canadian bacon or ham in both appearance, aroma, and flavor. It is made with soy protein and wheat gluten and can be enjoyed right out of the package
in sandwiches or salads.

Mirin - Lower in alcohol than Japanese Sake, Mirin is a sweet rice wine used in cooking. available at health food stores.

Pinto Beans - A medium oval shaped brown legume that has an earthy flavor and powdery texture. Widely available and most often used in refried bean recipes

Worcestershire Sauce, Vegetarian - A condiment with all of the zest and flavor without anchovies or any artificial ingredients. Available at health food stores from The Wizard or Robbies.

Nutritional Yeast - These delicious flakes add a rich, cheese-like flavor, and creaminess and are very high in protein and B vitamins. Do not confuse nutritional yeast with either brewers yeast, which has a characteristically bitter taste, or bakers yeast which is used to leaven baked goods.