This hearty Low FODMAP Baked Beans recipe is made with chana dahl, canned tomatoes, smoked paprika, tomato puree, and nutritional yeast. The result is a wonderfully savory and smoky side dish. It’s perfect for a satisfying breakfast or a cozy winter side, making enough for 2-3 people.

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Low FODMAP Baked Beans Ingredients

90 g / ½ scant cup chana dahl – dried weight
200 g / 1 scant cup canned tomatoes – chopped
1 teaspoon tomato puree
½ teaspoon dijon mustard
¼ teaspoon smoked paprika
¼ teaspoon asafoetida – optional, ensure wheat-free if required
¼ teaspoon garam masala
1 tablespoon nutritional yeast
½ teaspoon sugar – optional to taste
1 pinch salt – to taste

How To Make Low FODMAP Baked Beans

Soak the chana dahl: Soak 90 g / ½ scant cup chana dahl overnight in double the volume of fresh, filtered water.
Boil the dahl: Drain and rinse the chana dahl thoroughly. Put the dahl into a deep, heavy-bottomed pot with a vented lid. Cover with double their volume in fresh cold water. Bring the dahl to a boil and continue to boil rapidly with the lid on for 10 minutes.
Skim and simmer: Using a slotted spoon, skim off and discard any frothy scum that floats to the surface. After 10 minutes of boiling, reduce the heat to medium and continue to cook at a high simmer with the lid on for a further 20 minutes.
Drain and rinse: Half fill the kettle with water and bring it to the boil. Strain the dahl over the sink and carefully pour the boiled water over them to rinse thoroughly. Allow the water to fully drain away before returning the dahl to the pan.
Create the sauce: To the pan, add 200 g / 1 scant cup canned tomatoes, 1 teaspoon tomato puree, ½ teaspoon dijon mustard, ¼ teaspoon smoked paprika, ¼ teaspoon asafoetida, ¼ teaspoon garam masala, and 1 tablespoon nutritional yeast.
Simmer the beans: Stir everything into the dahl and bring it back to a gentle simmer for 15-20 minutes. You may need to reduce the heat to low, leave the lid on, and stir frequently to avoid it sticking to the pan.
Taste and adjust: Taste the beans after 10 minutes. Add the optional ½ teaspoon sugar if you think it’s needed to cut through the acidity of the tomatoes.
Finish and serve: The “faked beans” are ready when they’re fork-tender but not mushy. Stir in 1 pinch of salt just before dishing up.

Recipe Tips

Don’t Skip the Soak: Soaking the chana dahl overnight is a crucial step. It not only softens the dahl for cooking but also helps make it easier to digest, which is very important for a low FODMAP recipe.
Skim the Foam: The frothy scum that rises to the top while boiling contains compounds that can be hard to digest. Skimming this foam off results in a cleaner-tasting and more gut-friendly dish.
Use Asafoetida for Flavor: This spice, also called ‘hing,’ is a low FODMAP secret weapon. It gives a savory, onion-like flavor without using any actual onions or garlic, which are high in FODMAPs.
Stir While Simmering: The tomato-based sauce can stick to the bottom of the pan and burn easily. Stirring often ensures everything cooks evenly and prevents scorching.
Adjust Sugar to Taste: Canned tomatoes can vary in their acidity. The optional sugar isn’t to make the beans sweet, but to balance any sharp tang from the tomatoes. Taste the sauce first, then decide if it needs it.

What To Serve Baked Beans

These low FODMAP baked beans are fantastic as part of a classic breakfast. Serve them alongside scrambled eggs, low FODMAP sausages, and a slice of gluten-free toast. They are also a wonderful side dish for grilled chicken, pork chops, or white fish. For a simple and quick lunch, spoon them over a baked potato or pair them with a simple green salad.

How To Store Baked Beans Leftovers

Refrigerate: Store leftover baked beans in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave until hot.
Freeze: These beans freeze very well. Let them cool completely, then portion them into freezer-safe containers or freezer bags. They can be frozen for up to 3 months. Thaw overnight in the refrigerator before reheating.

Low FODMAP Baked Beans Nutrition Facts

Calories: 185 kcal
Total Fat: 2g
Saturated Fat: 0.3g
Cholesterol: 0mg
Sodium: 250mg
Total Carbohydrate: 30g
Dietary Fiber: 10g
Sugars: 6g
Protein: 11g

Frequently Asked Questions

What is chana dahl and why is it used? Chana dahl is simply split baby chickpeas. Unlike whole canned chickpeas, chana dahl is low FODMAP in appropriate serving sizes (up to 1/4 cup cooked). It’s used in this recipe to create the texture of baked beans without the high FODMAP load of traditional navy or haricot beans.
What if I can’t find asafoetida? Asafoetida (or hing) provides an onion and garlic-like flavor. If you can’t find it, you can skip it, but the beans will have a less complex, savory taste. Alternatively, you can add a splash of garlic-infused oil right at the end of cooking (ensure it’s just the oil, with no actual garlic pieces).
Are canned tomatoes low FODMAP? Yes, according to Monash University, canned tomatoes are low FODMAP in servings of 100g (about 1/2 cup) per person. This recipe uses 200g total, which is well within the safe serving size when split between 2-3 servings.

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