You're looking to cook without garlic and onion! This is a common dietary requirement or preference (e.g., for FODMAP diets, allergies, or certain cultural/religious reasons like Jainism).
It's definitely possible to make delicious food without these alliums. Here's how you can approach it for Baked Beans and Bubble and Squeak, along with general tips for cooking without garlic and onion:
For Baked Beans (without Garlic and Onion)
Traditional baked beans often rely on the savory base created by sautéed onions, and sometimes garlic. To compensate for their absence, you'll need to focus on other flavor enhancers:
* Smoky Flavors:
* Smoked Paprika: This is excellent for adding depth and a smoky aroma. Use a good quality smoked paprika (sweet, hot, or a mix).
* Liquid Smoke (use sparingly): A few drops can provide a strong smoky flavor. Be careful, as a little goes a long way.
* Smoked Bacon or Ham (if not vegetarian): If you're not avoiding these, the rendered fat and smoky flavor from bacon or ham hocks can provide a fantastic base.
* Umami and Savory Depth:
* Tomato Paste: Caramelize it slightly in the pot before adding liquids to deepen its flavor.
* Mushrooms: Dried porcini mushrooms rehydrated and their soaking liquid can add a rich umami boost.
* Nutritional Yeast: For a cheesy, savory, umami note, especially in vegetarian versions.
* Miso Paste: A small amount of white or yellow miso can add a profound savory depth.
* Worcestershire Sauce: (Check ingredients for onion/garlic powder if sensitive; some brands are free of it, or use a vegan alternative.)
* Soy Sauce or Tamari: Adds saltiness and umami.
* Sweetness and Tang:
* Molasses or Brown Sugar: Essential for the classic baked bean sweetness.
* Apple Cider Vinegar: Provides a balancing tang.
* Mustard (Powder or Prepared): Dijon or dry mustard powder adds a nice pungent kick that complements the sweetness.
* Herbs and Spices:
* Bay Leaves: A classic addition to bean dishes.
* Thyme, Rosemary, Sage: These earthy herbs work well with beans.
* Cumin or Chipotle Powder: For a touch of warmth or mild spice.
Example approach for Baked Beans:
* Start by sautéing carrots and celery (the "mirepoix" without onion) in oil until soft.
* Add tomato paste and cook for a minute until it darkens slightly.
* Stir in smoked paprika, mustard powder, and other desired spices.
* Add cooked beans (canned or pre-soaked/cooked dried beans), molasses/brown sugar, apple cider vinegar, vegetable broth (check for no onion/garlic), and liquid smoke (if using).
* Simmer until the sauce thickens and flavors meld. Adjust seasoning.
For Bubble and Squeak (without Garlic and Onion)
Bubble and squeak is already quite simple, traditionally relying on just potatoes and cabbage. Garlic and onion are not usually core ingredients, but sometimes added for extra flavor.
* Focus on the core ingredients: Mashed potato and cooked cabbage (or other greens like Brussels sprouts, kale).
* Enhance with herbs and butter/oil:
* Fresh or Dried Herbs: Parsley, chives (if tolerable, as they are a milder allium), thyme, or sage can add freshness and aroma.
* Generous Butter or Oil: The richness of butter or a good cooking oil is key to getting a crispy, delicious crust. Using leftover fat from a roast (if you're not vegetarian/vegan) would also add flavor.
* Seasoning: Don't forget ample salt and black pepper.
* Other vegetables: You can add other leftover cooked vegetables like carrots, peas, or parsnips for variety and flavor without needing garlic or onion.
Example approach for Bubble and Squeak:
* Combine leftover mashed potatoes and finely chopped cooked cabbage (and any other desired cooked vegetables).
* Season generously with salt and black pepper. You can also add some dried herbs like a pinch of thyme.
* Heat butter and/or oil in a frying pan over medium heat.
* Add the potato-vegetable mixture, flatten it into a patty or individual fritters.
* Cook until golden brown and crispy on one side, then flip and cook the other side.
General Tips for Cooking Without Garlic and Onion (Allium-Free)
* Asafoetida (Hing): This Indian spice is a fantastic substitute for onion and garlic, particularly when cooked in hot oil or ghee. It has a pungent smell when raw but mellows significantly when cooked, imparting an allium-like savory depth. Use a very small pinch, as it's potent. (Note: Many commercial asafoetida products contain wheat flour as a carrier; look for gluten-free versions if necessary).
* Other Aromatics:
* Celery: A classic aromatic base in many cuisines.
* Carrots: Adds sweetness and body to dishes.
* Fennel: Can provide a subtle licorice-like flavor and an onion-like texture when sautéed.
* Ginger: Excellent in Asian-inspired dishes or to add a pungent kick.
* Bell Peppers (Capsicums): Especially green bell peppers, often used as an aromatic base in Cajun or Creole cooking.
* Horseradish: Freshly grated can add pungency.
* Herbs and Spices: Be more liberal with fresh and dried herbs (parsley, chives, dill, basil, oregano, thyme, rosemary). Experiment with different spice blends.
* Infused Oils: For garlic flavor without the FODMAPs (if that's the reason for avoidance), use garlic-infused oil. The fructans from garlic are not oil-soluble, so you get the flavor without the problematic compounds. You can buy this or make your own by heating garlic in oil and then straining out the solids before use.
* Vinegars and Citrus: Add brightness and tang.
* Good Quality Stock/Broth: Use homemade or store-bought broths that are certified allium-free to build a flavorful base for soups and stews.
* MSG (Monosodium Glutamate): A small pinch can enhance savory flavors and umami in dishes where alliums would typically provide that depth.
* Cheese and Nutritional Yeast: For savory, umami notes.
* Smoked Ingredients: Smoked salts, smoked paprika, or liquid smoke can provide a depth often associated with slow-cooked alliums.
By focusing on a combination of these ingredients and techniques, you can create incredibly flavorful meals without relying on garlic and onion.
