Baked Beans with Apples
A great source of protein, vitamins, minerals and fibre, beans are something we should include more of in our diet. However, some delicious bean recipes can have a lot of sugar and saturated fat. This no-added-fat quick vegan version uses a bit of molasses and the natural sweetness of apples to weigh in at about half the fat and calories of traditional baked beans.
Servings: 8
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 310 |
| pro | 15 g |
| total fat | 2 g |
| sat. fat | trace |
| carb | 64 g |
| fibre | 6 g |
| chol | 0 mg |
| sodium | 898 mg |
| % RDI: | - |
| calcium | 11% |
| iron | 33% |
| vit A | 7% |
| vit C | 22% |
| folate | 44% |
-
4 apples
1 can (28 oz/796 mL) crushed tomatoes
1 large onion, diced
2 cloves garlic, minced
1 cup (250 mL) apple cider
3 tbsp (50 mL) fancy molasses
4 tsp (20 mL) cider vinegar
1 tbsp (15 mL) dry mustard
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) pepper
3 cans (each 19 oz/540 mL) pinto or navy beans, drained and rinsed
Preparation:
Peel and dice 2 of the apples; set aside.
In saucepan, bring tomatoes, onion, garlic, apple cider, molasses, vinegar, mustard, salt and pepper to boil; reduce heat and simmer for 10 minutes. Add beans and diced apples, stirring to coat. Scrape into 10-cup (2.5 L) casserole.
Peel and thinly slice remaining apples; overlap on beans. Bake, uncovered, in 300°F (150°C) oven until thickened, about 2 hours. (Make-ahead: Let cool for 30 minutes; refrigerate, uncovered, until cold. Cover and refrigerate for up to 2 days. Or freeze in airtight container for up to 2 weeks. Reheat over medium-low heat.)
Additional Information
Source
Canadian Living Magazine: October 2004
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