These Low Sodium Baked Beans are iron-rich cannellini beans in a healthier, delicious hidden vegetable sauce that the whole family can enjoy. How good are baked beans! Is there a child (or adult?) who doesn’t love them? For breakfast, lunch or dinner, they are a great side or meal to whip up. Homemade baked beans are definitely best! Store bought baked beans contain added sugar and too much sodium for little people. No sugar and less sodium in this recipe, which makes them the best baked beans!
There’s no question that store-bought beans are a fast, easy option. But why not prep ahead and freeze a big batch of these healthy baked beans instead? These Low Sodium Baked Beans are far healthier for little people. If you were to give your toddler one serving of store-bought beans, they would have nearly had their daily sodium intake – it’s recommended that 1 to 3 year olds have 200 to 400 mg of sodium per day [1], and one serving of store-bought beans I checked out has 360mg. So definitely not recommended for babies under 12 months of age! This bean recipe is perfect for anyone on a low sodium diet.
What you need to make low sodium baked beans
This healthy baked bean recipe is full of whole foods and flavour:
Carrot, celery, onion, garlic and tomatoes – For the flavour base, and to get more veggies in!
Cannellini beans – Try to find a ‘no added salt’ variety. If using standard, drain and rinse the beans thoroughly to remove as much excess sodium as possible. Like with many bean recipes, you can substitute with other small to medium white bean options like navy beans or butter beans.
Stock – I use salt-reduced chicken stock because I find it enhances the flavour, more so than vegetable stock. If your baby is under 12 months old, substitute it with salt-free stock or water.
Pitted date – This is a naturally sweet alternative to added sugar. I use just one, to add that touch of sweetness to balance out the tomatoes. Traditional recipes may use brown sugar or maple syrup, but dried fruit like dates are a fantastic natural sweetener!
Smoked paprika – Smoked, not sweet! For a richer flavour.
White pepper – It’s a little milder than black pepper, but you can substitute it if you like.
Tomato paste – Opt for salt-reduced, especially if making for a baby under 12 months.
Balsamic vinegar – To enhance the flavour of the beans without the need for salt.
How to make baked beans
This low sodium baked beans recipe can be done within 25 minutes! Sautéing the veggies first, before adding the remaining ingredients for the sauce, helps to enhance the flavour 👍.
Thermomixer? Make these homemade beans entirely in your machine. First, chop the vegetables. Then sauté. Add the remaining sauce ingredients and blend, before lastly adding and cooking the beans.
Conventional cook? Dice the vegetables, and then sauté in a large pot on the stovetop. Remove them from the heat and add the rest of the ingredients except for the beans. With a hand-held blender, blend the sauce. Return it to the stove, adding the beans, to cook through.
See the recipe card below for ingredient amounts and detailed steps for both thermo cooker and conventional methods.
How to serve Baked Beans
I love baked beans on hot, buttery toast! How about you? For Baby LJ, I served toast fingers on the side. He was definitely more interested in the beans!
Store bought baked beans contain sugar and salt, two key ingredients I avoided for my babies especially when under 12 months of age. If you’re making this dish for older family members who aren’t on a low sodium diet, season the beans after reserving a portion for baby.
Baked beans for baby
Baby bonus! These Low Sodium Baked Beans helped Baby LJ refine his pincer grip 😆 At the time I created this healthy baked beans recipe, he was adamant he would feed himself. He could get the spoon to his mouth, but hadn’t quite mastered the art of keeping food on the spoon before it got there. And so he spent a whole lot of time picking beans up off his high chair tray and tummy. He was determined to eat them! 😂
For another easy side dish that baby can enjoy along with the whole family, try this Broccoli Cauliflower and Cheese Bake. It’s a yummy, healthier bake that’s easy to make and can be prepared ahead of time.
If you try these Low Sodium Baked Beans, please leave a 🌟 star rating and let me know how you go in the 📝 comments below. I love hearing from you! Don’t forget to follow me on Facebook, Instagram and Pinterest too for more healthy recipes for side dishes.
Happy cooking!
Chloe x
Low Sodium Baked Beans
Category: SidesTap or hover to scale
Ingredients
- 70 g / 1 carrot peeled and roughly chopped
- 70 g / 1 celery roughly chopped
- 75 g / 1/2 brown/yellow onion peeled and halved
- 1 garlic clove peeled
- 220 g / 2 tomatoes peeled and deseeded
- 1 tbs olive oil
- 1 pitted date soaked (Note 1)
- 1/2 tsp smoked paprika
- 1/4 tsp ground white pepper
- 60 g / 1/4 cup salt-reduced or no-salt chicken stock (Note 2)
- 2 tbs tomato paste
- 1/2 tbs balsamic vinegar
- 2 x 400 g cans of cannellini beans rinsed and drained (Note 3)
Instructions
- Dice the vegetables.
- Heat the oil in a pan, and sauté the vegetables over medium heat until the onion is translucent.
- Remove from the heat and add all ingredients except the beans. With a hand-held blender, blend the sauce.
- Return to the stove, add the beans and simmer for 15 minutes, stirring occasionally, or until beans are cooked to your liking.
Thermomix Instructions
- Put carrot, celery, onion, garlic and tomatoes into the mixing bowl. Chop for 3 seconds, speed 9, MC on. Scrape down the mixing bowl.
- Add the oil. Cook for 5 minutes, 100°C, speed 1, MC off.
- Add the pitted date, smoked paprika, pepper, stock, tomato paste and balsamic. Blend for 10 seconds, speed 9, MC on. Scrape down the mixing bowl.
- Insert the butterfly whisk. Add the beans. Cook for 15 minutes, 100°C, speed 1, reverse, MC off. Put the simmering basket on the lid to prevent splatter.
Recipe Notes
Nutrition Information
[1] Salt, 2022, Better Health Channel.
One Response
Great simple, nutritious baked beans – very yummy!