Healthy Baked Beans

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Way back in 2009 after I graduated high school, my aunt took my cousin Josh and me on a trip through Europe: we stopped in London, Paris, Madrid and Rome. In London, I remember falling in love with the English breakfast – especially the beans and grilled tomatoes. To this day, beans and toast remains one of my favorite breakfasts.

It's not hard to find a vegan-friendly can of baked beans (Trader Joe's makes a good one, for instance), but for this week's meal prep I wanted to create a homemade, oil-free version lower in sugar than store-bought varieties. This one is sweetened with molasses and brown sugar, plus the natural sweetness of stewed tomatoes.

A dash of liquid smoke creates the smokey flavor that pork or bacon would lend traditional baked beans. Fresh peppers and onion add extra flavor, fiber and nutrition. That's the key to all of my healthy meal preps – add as much fresh veg as possible to bulk up each dish and make it more calorically dilute and nutritionally complete.

 

prep time: 10 MINScook time: 1 hourtotal time: 1 hours and 10 mins

ingredients:

  • 1 white onion, diced
  • 3 cloves garlic, minced
  • 1 green bell pepper, diced
  • 2 (15 oz) cans navy beans, drained and rinsed
  • 1 tablespoon Dijon mustard
  • 2 tablespoons molasses
  • 2 tablespoons brown sugar
  • 1 (15 oz) can crushed tomatoes
  • 2 teaspoons liquid smoke
  • 1 bay leaf
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder

instructions:

  1. In a Dutch oven, sauté onions, garlic, and peppers in water or a bit of oil until tender, about 3-5 minutes.
  2. Add remaining ingredients and bring to a boil over medium heat. Reduce heat to low, cover and simmer for 1 hour. Alternatively, cook everything in a crockpot for 4 hours on high or 6 hours on low.
  3. Discard bay leaf before serving. Store in fridge in an airtight container for up to 5 days, or freeze for up to a month.
Created using The Recipes Generator
Sarah Sullivan