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How to Make Healthy Baked Beans
Posted by Kristen on Nov 07, 2011
Though there's no baking involved, this recipe churns out a flavorful and nutrient-dense pot of beans that provides the same mouth-feel as traditional baked beans. All you need are some navy beans, tomatoes, and a few other select ingredients.
Navy beans are one of nature's best sources of healthy protein and folate. They're also rich in a number of minerals, including iron, magnesium, copper, and manganese. - Ben Kim
Here's how to make your own healthy baked beans:
1 cup dried navy beans, soaked for at least six hours
1 yellow onion, finely diced
14 ounces crushed tomatoes
1 garlic clove, minced
1 teaspoon dried basil
1.5 tablespoons honey, maple syrup, or apple juice concentrate
1 tablespoon soy sauce or tamari
1/2 teaspoon whole grain mustard
6 cups vegetable broth (or water if broth is unavailable)
Extra-virgin olive oil
1. Thoroughly rinse and drain soaked beans.
2. In a heavy saucepan, cook the onions, garlic, and basil in olive oil over low to medium heat for about 5 minutes, or until the onions are translucent.
3. Add the navy beans and all other ingredients, save the tomatoes. Place lid on saucepan, but leave it open just a crack to allow steam to escape, and cook over low to medium heat for about an hour.
4. Add tomatoes and cook for another 3 hours over low to medium heat. As the ingredients cook, check the saucepan from time to time to make sure that everything is well covered with liquid.
5. When mixture has thickened, it's ready to be served.
Enjoy this traditional dish of baked beans with some lightly cooked eggs and whole grain toast for a hearty, protein-rich meal.
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