One super healthy Baked Giant Beans with Mushrooms recipe!
Prepared with only whole plant-food ingredients, without any oil. 100% vegan!
Soft giant beans, combined with highly nutritious mushrooms and veggies, seasoned with cumin, thyme, paprika, and nutritional yeast!
You will be surprised by its amazing taste and aroma!
Why you should eat more beans?
All bean varieties are full of health benefits, here are some of them:
- Beans are a powerhouse of various nutrients, like vitamins and minerals-folate, zinc, iron, calcium.
- They are a great source of essential amino acids that form the perfect plant-based protein.
- Beans reduce cholesterol levels in your body.
- Beans contain a high amount of fiber, that improves digestion and fights constipation.
- They are rich in resistant starch, that feeds the good bacteria in your gut, keeping you healthy.
- Beans help to balance your blood sugar level and control diabetes.
Healthy all the way
One healthy ingredient does not make a food healthy.
That’s why I went all the way to make this meal a super healthy, whole natural plant food meal.
I used no processed ingredients such as sugar or oil. No oil means that your artery walls stay healthy, your blood pure and your weight healthy.
Together with the beans, I used mushrooms since they complement the beans so well and since mushrooms are one of the best immunostimulants out there.
So are onions as well. The organosulfur compounds in them have known anti-cancer properties.
As usual, I added ground flax seeds to make sure you get enough Omega-3s that reduce inflammation and protect the brain.
And since every single ingredient is an unprocessed plant food, this meal is super rich in micronutrients and antioxidants. They are vital for detoxification, removal of metabolic waste and building healthy cells.
How to prepare the Baked Giant Beans with Mushrooms recipe?
One of the most nutritious plant-based recipes are the ones with beans!
These baked giant beans are pretty simple to prepare. Super healthy and oil-free!
I used dry giant beans. I usually soak them overnight to reduce cooking time.
You can substitute them for whatever beans you want (black beans, white beans, kidney beans, pinto beans).
I boiled the beans in advance and that takes some time but you can use cooked/canned beans as well. In this case, these baked beans with mushrooms will be ready for only 20-30 mins. This step saves a lot of time and I do it when I’m in a hurry.
Chop the veggies and saute them in just a small amount of water until tender. Usually, I prefer to put part of the seasoning while I cook the veggies. This way they release their scents and it starts to smell so inviting. I like it and it makes cooking that much more pleasurable.
Of course, you can just put everything (beans, veggies, and seasoning) at once in the baking pan and stir everything well.
The amount of liquid added to the baking tray varies. When you bake the beans, it should slightly cover them, so they can boil. When you wash the mushrooms, they absorb quite a bit of water so bear in mind that when you cook them, they will release it. So one cup of water should be enough. You may choose to you peel the mushrooms without washing so that they don’t absorb any water. In this case, you may add one more cup of water to the beans.
The ground flax seeds help thicken the meal, giving it a creamy texture. There is no need to add any oil to the beans since the flax seeds are a healthy, whole-food source of fats, especially the omega-3 fatty acids you need. Just try it!
Put the baking tray in the oven and enjoy a great healthy meal!
Want more healthy plant-based bean recipes?
If you want to keep your good shape and enjoy your life longer, stick to the healthy meals here:
- Vegan Baked Beans & Vegetables in a Clay Pot
- Mashed Beans with Mushrooms, Oil-free | Vegan
- Healthy Bean & Leek Casserole
- Healthy No Oil Bean and Lentil Soup
- Zucchini & Spinach Bean Casserole
- 11 oz (300 gr) giant beans, soaked or use cooked beans
- 18 oz (500 gr) mushrooms
- 1 onion
- 2 carrots
- 2 tsp cumin
- 1½ tsp thyme
- 1 tsp paprika
- 1 tbsp nutritional yeast
- salt to taste
- 3 tbsp ground flax seeds
- 2 tbsp corn flour
- 1 cup of water
- If you use dry beans, soak them overnight. Rinse and boil in plenty of water until soft.
- Preheat the oven to 200°C (400°F).
- Chop the mushrooms, onion, and carrot. Place them in a pan, add a small amount of water and saute for about 10 mins.
- In a large baking pan mix the cooked beans with the veggies. Season with cumin, thyme, paprika, nutritional yeast, and salt. Fold in the ground flax seeds and stir everything well.
- Mix the corn flour and water in a bowl and stir. Add it to the beans and veggies.
- Bake for about 30 mins or until it thickens.
- Skip the first step if you use cooked beans.
- The amount of liquid added to the baking pan varies. When you bake the beans, it should slightly cover them, so they can boil. If you wash the mushrooms, they absorb part of the water and when you cook them they release it. So one cup will be enough. But if you peel them without washing, you may add one more cup of water to the beans.