These slow cooked breakfast beans are a wholesome favourite, packed with protein, fibre and rich, savoury flavour. Perfect for breakfast, brunch or a simple meal any time of day, they’re well worth the extra time it takes to soak and slowly cook dried beans. While tinned beans are convenient, cooking them from scratch creates a superior texture and allows the flavours to develop naturally.

For an added nutritional boost, try adding a strip of dried kombu or other edible seaweed while the beans cook. This traditional cooking technique may help soften the beans while enriching the cooking liquid with naturally occurring minerals, including iodine to support healthy thyroid function, calcium for bone health, magnesium for normal muscle and nerve function, and trace minerals such as copper, which contributes to iron metabolism. Simply remove the seaweed before serving.

Scroll down for my handy legume soaking chart

Cooking dried legumes from scratch is simple once you know the basics. This handy soaking guide takes the guesswork out of preparing beans, lentils and peas, helping you achieve the best texture, reduce cooking times and make them easier to digest. Keep it handy as a quick kitchen reference to prepare dried beans with confidence.

Slow cooked breakfast beans

Recipe by Samantha Gowing

• Total Time0 hours
• YieldServes 4
• DietVegan

If you add a strand of dried seaweed it will help to detoxify the beans while they cook and add give the dish a hefty mineral boost including iodine for thyroid health, calcium for bone integrity, sodium for fluid balance; magnesium which activates enzyme activity and relaxes the cells and copper which protects nerve sheaths, builds supple arteries and is essential for iron absorption.

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Ingredients

Units USM Scale 1/2x1x2x3x

2 cups cannellini beans, soaked overnight, drained 2 tablespoons macadamia oil 1 Spanish onion, peeled and finely chopped 1 teaspoon garlic, minced 1 teaspoon ground cumin 1 teaspoon ground coriander 1/2 teaspoon ground cinnamon 1 teaspoon ground ginger 2 cm piece dried seaweed *optional 2 bay leaves 2 cups water 1 x 700 gram bottle tomato puree or 2 cans diced tomatoes 1 tablespoon tamari

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Instructions

1. Heat macadamia oil, add onions and garlic and sauté until transparent – about 7 minutes.
2. Add spices and cook a further few minutes to release the aromatics.
3. Add beans, seaweed, bay leaf and water.
4. Simmer gently for at least 30 minutes adding more water if required.
5. After 45 minutes add tomato puree.
6. Simmer a further 30 minutes, or more depending on the hardness of the beans you are using.
7. Season with tamari at the end of the cooking process.

 

Notes

*Note that canned beans will not require much cooking at all but you will not have the richness of flavour that you will have from a slow cooking process.

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• Prep Time: 30 mins +soaking
• Cook Time: 1.75 hours
• Category: Plant-based
• Method: Slow cook
• Cuisine: Modern Australian