Baked Beans with Apples
Baked Beans with Apples
Photography by Matthew Kimura
This recipe makes 8 servings
Nutritional Info |
|
|---|---|
| Per serving: about | - |
| cal | 310 |
| pro | 15 g |
| total fat | 2 g |
| sat. fat | 0 |
| 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 |
- Portion size: 8
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.
Ingredients
- 4 4appleapples
- 1 can (28 oz/796 ml) 1can (28 oz/796 ml)crushed tomatoes
- 1 1large oniononions, diced
- 2 2cloves garlic, minced
- 1 cup 1cupapple cider
- 3 tbsp 3tbspfancy molasses
- 4 tsp 4tspcider vinegar
- 1 tbsp 1tbspdry mustard
- 1/2 tsp 1/2tspsalt
- 1/4 tsp 1/4tsppepper
- 3 cans (19 oz/540 ml) 3cans (19 oz/540 ml)pinto beanspinto beans 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.)
Source : Canadian Living Magazine: October 2004
