Healthy Baked Beans
(Makes about 4-6 servings)
Ingredients
1 cup dried navy beans, soaked for at least six hours
1 yellow onion, finely diced
14 ounce can of tomatoes
1 garlic clove, minced
1 teaspoon dried basil
1.5 tablespoons honey or real maple syrup
1 tablespoon tamari (wheat-free soy sauce)
1/2 teaspoon whole grain mustard
6 cups vegetable broth (or water if broth is unavailable)
Extra-virgin olive oil
Directions
1. Thoroughly rinse and drain soaked beans.
2. In a heavy saucepan, cook the onions, garlic, and basil in olive oil over low to medium heat for about 5 minutes, or until the onions are translucent.
3. Add the navy beans and all other ingredients, save the tomatoes. Place lid on saucepan, but leave it open just a crack to allow steam to escape, and cook over low to medium heat for about an hour.
4. Add tomatoes and cook for another 3 hours over low to medium heat. As the ingredients cook, check the saucepan from time to time to make sure that everything is well covered with liquid.
5. When mixture has thickened, it's ready to be served.
Enjoy this traditional dish of baked beans with some lightly cooked eggs for a protein-rich meal.
Category: Main Meals
(Makes about 4-6 servings)
Ingredients
1 cup dried navy beans, soaked for at least six hours
1 yellow onion, finely diced
14 ounce can of tomatoes
1 garlic clove, minced
1 teaspoon dried basil
1.5 tablespoons honey or real maple syrup
1 tablespoon tamari (wheat-free soy sauce)
1/2 teaspoon whole grain mustard
6 cups vegetable broth (or water if broth is unavailable)
Extra-virgin olive oil
Directions
1. Thoroughly rinse and drain soaked beans.
2. In a heavy saucepan, cook the onions, garlic, and basil in olive oil over low to medium heat for about 5 minutes, or until the onions are translucent.
3. Add the navy beans and all other ingredients, save the tomatoes. Place lid on saucepan, but leave it open just a crack to allow steam to escape, and cook over low to medium heat for about an hour.
4. Add tomatoes and cook for another 3 hours over low to medium heat. As the ingredients cook, check the saucepan from time to time to make sure that everything is well covered with liquid.
5. When mixture has thickened, it's ready to be served.
Enjoy this traditional dish of baked beans with some lightly cooked eggs for a protein-rich meal.
Category: Main Meals
