Healthy Baked Beans

Why You’ll Love This Recipe

Healthy Baked Beans are a nutritious, hearty, and flavorful alternative to traditional baked beans. This version uses less sugar and includes wholesome ingredients like tomatoes, onions, and lean protein, making it a perfect side dish for any meal. Whether served at a barbecue, with a roast, or as part of a vegetarian spread, these beans are sure to be a hit.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• 2 cans of navy beans (or any white beans), drained and rinsed
• 1 tablespoon olive oil
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 cup tomato sauce
• 1 tablespoon maple syrup or honey
• 1 tablespoon apple cider vinegar
• 1 teaspoon Dijon mustard
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon ground black pepper
• Salt, to taste
• 1/2 cup water (or vegetable broth for extra flavor)

Directions

1. Preheat your oven to 350°F (175°C) and grease a small baking dish.
2. In a medium skillet, heat olive oil over medium heat. Add the chopped onion and cook for 4-5 minutes, or until softened.
3. Add the minced garlic and cook for another 1 minute.
4. Stir in the tomato sauce, maple syrup (or honey), apple cider vinegar, Dijon mustard, smoked paprika, black pepper, and salt. Let the mixture simmer for 5 minutes.
5. Add the beans and water (or broth) to the skillet. Stir to combine, and cook for another 2-3 minutes, allowing the beans to absorb some of the flavors.
6. Transfer the bean mixture into the prepared baking dish.
7. Cover with foil and bake for 30 minutes. After 30 minutes, remove the foil and bake for an additional 10 minutes, or until the sauce has thickened and is bubbly.
8. Let the baked beans cool slightly before serving.

Servings and timing

This recipe yields approximately 4 servings.
Preparation time: 10 minutes
Cooking time: 45 minutes
Total time: 55 minutes

Variations

• For a smoky flavor, add 1/2 teaspoon of liquid smoke or smoked sausage.
• Add diced bell peppers or carrots for added texture and nutrition.
• Use a sugar substitute like stevia or monk fruit for a lower-carb version.

Storage/Reheating

Store Healthy Baked Beans in an airtight container in the refrigerator for up to 5 days.
To reheat, simply warm them in the microwave or on the stove over low heat, adding a splash of water if necessary.

FAQs

Can I use dried beans instead of canned?
Yes, you can use dried beans. Just be sure to soak them overnight and cook them before using them in the recipe.

Can I make this recipe ahead of time?
Absolutely! The flavors only get better after a day or two in the fridge. You can prepare it ahead of time and reheat before serving.

Is this recipe suitable for vegans?
Yes, this recipe is naturally vegan when you use maple syrup as the sweetener.

Can I add meat to the recipe?
Yes, you can add crumbled turkey bacon, lean ground beef, or sausage for a heartier dish.

Are these beans gluten-free?
Yes, this recipe is gluten-free as long as you ensure that the mustard and any other condiments are certified gluten-free.

Conclusion

Healthy Baked Beans are a wholesome, satisfying dish that is perfect for those looking for a nutritious twist on a classic favorite. With a balance of sweet, tangy, and savory flavors, this recipe is versatile and can be adapted to suit different dietary needs. Whether you’re serving it as a side or enjoying it on its own, these beans are sure to please!

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