Baked Beans or “sousbone”

May 17, 2023May 17, 20230 2

Tasty Baked Beans or "sousbone" recipe for a quick dinner

by The Chefin Beans

Prep

10 min

Cook

3 hours

Ready In

3 hours 10 min

Level

Very easy

Rating

Ingredients

Nutrision Information

Servings Per Recipe

Calories

150

Sugar

20g

Fat

0.5g

Baked Beans or "sousbone" are a popular comfort food in South Africa. The recipe is simple and easy to make, and the dish is often served as a side dish for a braai (barbecue) or a quick dinner. The baked beans are made with brown sugar, brown spirit vinegar, and cornstarch, which creates a sweet and tangy sauce that is thick and syrupy. The dish is known for its rich and savory flavor, and it pairs well with bread, rice, or potatoes. Baked Beans or "sousbone" are a great way to add more plant-based protein and fiber to your diet, while enjoying a delicious and comforting meal.

Instructions

1.	Rinse the beans and soak overnight in water that is at least 10cm above the beans.
2.	Drain the beans and place them in a pot. Cover the beans with water and bring to a boil.
3.	Reduce the heat and simmer for 30 minutes, until the beans are tender but not mushy.
4.	In a bowl, combine brown sugar, brown spirit vinegar, cornstarch, salt, and pepper.
5.	Add the mixture to the beans and stir.
6.	Transfer the beans to a baking dish and bake for 2-3 hours at 150°C until the beans are caramelized and the sauce is thick and syrupy.

PROS

Baked Beans or “sousbone” are a delicious and easy-to-make dish that can be served as a side or main course.

They are high in protein, fiber, and other important nutrients.

CONS

Beans can cause gas and bloating in some people, so it is important to not overindulge.

Some canned baked beans can contain high levels of sugar and sodium, so it is best to make them from scratch.

HEALTH & BENEFITS

Baked Beans or “sousbone” are a great source of plant-based protein, fiber, and essential nutrients like iron and folate.
They can help improve heart health, regulate blood sugar levels, and support digestive health.

	1 packet dried brown speckled sugar beans
	2/3 cup brown sugar
	1/3 cup brown spirit vinegar
	2 -3 tablespoons cornstarch
	salt and pepper