Beefy baked beans

Another in a series of  good-value nutritious toppings, this time with dried white beans and vegetables in a concentrated beef broth. This quite fatty beef broth provides plenty of flavour; dilution prevents its richness from overwhelming the mixture. The later addition of oats absorbs superfluous liquid and turns the baked beans into a thick, spoonable mixture, something between a casserole and a sloppy Joe in consistency.

The beans provide plant protein, complex carbohydrate, folate, iron, magnesium and potassium, together with fermentable fibre and resistant starch. Rolled oats add beta-glucans and further soluble fibre, while carrots, celery, broccoli and cauliflower stalks and mushrooms broaden the mix of fibres, carotenoids and other micronutrients. The mushrooms also contribute B vitamins, minerals and modest amounts of ergothioneine.

There are useful synergies here too. The combination of beans, oats, mushrooms and vegetables provides a varied range of fermentable and structural fibres that can support microbial fermentation and short-chain fatty acid production. Fat from the beef broth also helps with the absorption of fat-soluble carotenoids from the vegetables.

Soaking the white beans is key because proper soaking and cooking reduces phytates and increases the bioavailability of minerals like iron and magnesium. This requires a longer soak. As a rule of thumb:

  • soaking will mainly result in hydration and softening, requiring a shorter cooking time, with very modest phytate reduction
  • prolonged soaking overnight or for 24 hours can reduce phytate more substantially
  • germination/sprouting leads to much more significant phytate reduction and improved mineral accessibility. Germination and sprouting take this a step further. When the seed transitions from resting to active growth, metabolic activity spikes, massively upregulating phytase synthesis. Research on legumes shows that sprouting can degrade phytates far more aggressively than passive soaking alone, drastically improving the in vitro solubility and accessibility of divalent minerals like iron, zinc, and magnesium.

The result is a wholesome and inexpensive topping to mix with any protein, as shown in the bowl below, where it’s served with chicken and sardine.

Ingredients

Rich beef broth
1.7 l vegetable stock
360 g carrots, chopped
160g celery stalks, chopped
100g broccoli and cauliflower waste (stalks)
600g white coco beans
300g chestnut mushrooms, sliced
170g rolled organic oats

Method

1.8 L of vegetable broth/cooking water      360 g of carrots, chopped; 160 g celery, chopped

The broth can either be a weaker broth or, as here, a concentrated beef broth. You can see the fat in this broth, which is why I diluted it with a vegetable broth and cooking water, to avoid the risk of excess fat causing gastric upset.

660 g soaked White haricots coco beans   

As the broth cooks, you can see how the fat dissolves into the broth to create a good umami liquid.

Cook the vegetables in the slow cooker for around three hours or until quite soft, then add sliced mushrooms and cook for a further hour or so. The mixture can be left for longer in the slow cooker if preferred.

150 g organic rolled oats       

 

FOR THE FREEZER

2.5 L of beefy baked beans with oats

2.5 litres of beefy baked beans with oats

*****

IN THE BOWL

Basmati rice, beefy baked beans, chia seed mucilage, mashed carrot and slow cooked goose breast

 

Important Considerations:

  • Always consult your veterinarian before making any significant dietary changes, particularly where there are pre-existing health conditions or dietary restrictions.
  • If you are feeding commercial food, check the label for ingredients before giving more. Excessive intake of any foods can have adverse effects.
  • Ensure (where possible) that you use high-quality, organic products specifically formulated for pets (or better still, human grade ingredients) to avoid any potential adverse effects.
  • Introduce new foods gradually to avoid adverse effects such as gastrointestinal upset or diarrhoea.
  • I provide nutritional information purely as a helpful guide. Nutritional information on ingredients is obtained from the US Department of Agriculture’s FoodData Central site (https://fdc.nal.usda.gov/index.html) and any nutritional information provided in recipes is based on an online calculator: calories and other information will vary based on brands, ingredients and other factors.
  • Check nutrient levels and recommendations for your dog’s weight, age and activity. For example, this nutritional guideline produced by FEDIAF.
  • I am not a professional canine nutritionist, but supporting research is cited.
  • The recipes shared were created by me and tested in my kitchen – and tasted and approved by our doggy friends!