Healthy Baked Beans Recipe
Healthy baked beans are a favorite summer bbq staple, with bold savory flavor and a touch of tangy sweetness. This vegetarian version is protein-rich, high in fiber, dairy free, and you can make them in the oven or use a slow cooker. It's an easy and budget-friendly recipe that let's your oven do the work.
Servings: 6 servings
Calories: 85kcal
Ingredients
- 1 Tablespoon olive oil
- 1 medium yellow or white onion, diced
- 2 garlic cloves, minced or finely chopped
- 2 teaspoons smoked paprika
- 1 cup low-sodium vegetable broth or water
- ¼ cup maple syrup
- ¼ cup tomato paste
- ¼ cup apple cider vinegar
- 2 Tablespoons Dijon or whole-grain mustard
- 3 (15-ounce) cans Great Northern beans, drained
- 1 teaspoon sea salt
- ½ teaspoon ground black pepper
Instructions
- Preheat oven to 325 degrees F.
- Heat olive oil in a large Dutch oven over medium heat. Add onion and cook for 5 minutes, until tender.
- Add garlic and smoked paprika and cook for an additional minute.
- Pour in vegetable broth, maple syrup, tomato paste, apple cider vinegar, and mustard, and whisk to combine.
- Add beans, salt, and pepper, and simmer for 5 minutes.
- Transfer the beans to the oven and bake for 45 minutes. Serve warm.
Notes
- Storage: Transfer beans to an airtight container and store in the refrigerator for up to 5 days.
- How to freeze: I like to divide my leftover beans into quart-sized freezer bags so I don't have to thaw them all at once. Store in the freezer for up to 3 months. To thaw, place in the fridge overnight.
- How to reheat: Re-warm beans in a medium saucepan over low heat for 8-10 minutes, until heated through.
- Make ahead instructions: Make it ahead of time for more flavor! Like many soups and casseroles, letting the flavors marinate overnight help to deepen the flavor.
- No need to rinse beans. In many recipes calling for canned beans, it says to "drain and rinse". However, in this recipe, you don't need to rinse them, as the liquid helps to thicken the baked beans and adds seasoning.
Nutrition
Calories: 85kcal | Carbohydrates: 15g | Protein: 1g | Fat: 3g | Saturated Fat: 0.4g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 2g | Sodium: 532mg | Potassium: 206mg | Fiber: 1g | Sugar: 11g | Vitamin A: 500IU | Vitamin C: 4mg | Calcium: 31mg | Iron: 1mg