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How to Make Healthy Baked Beans

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

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Here's how to make your own healthy baked beans:

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Ingredients:

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

Directions:

1. Thoroughly rinse and drain soaked beans.

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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.

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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.

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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.

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5. When mixture has thickened, it's ready to be served.

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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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Healthy Baked Beans Recipe

 
 

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