Heart-Healthy Baked Beans in Tomato Sauce
Discover the comforting goodness of **Heart-Healthy Baked Beans in Tomato Sauce**, a wholesome and flavorful alternative to traditional baked beans. This recipe features tender navy beans gently baked in a luscious, tangy tomato sauce infused with apple cider vinegar, honey, and a fragrant blend of paprika, mustard powder, and garlic. Each bite is enriched with heart-healthy olive oil and fresh vegetables, including red bell pepper and onion, making it a nutrient-packed dish that's as satisfying as it is nourishing. With just 15 minutes of prep time and a cozy oven-baked finish, this versatile dish is perfect as a fiber-rich side or a plant-based main course. Whether you're meal-prepping or serving it fresh, these beans are sure to become a household favorite. Keywords: heart-healthy recipe, baked beans, tomato sauce, plant-based protein, nutritious side dish.
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Recipe Information
Ingredients
- 1 cup Dried navy beans
- 1 tablespoon Olive oil
- 1 medium Onion, finely chopped
- 3 cloves Garlic cloves, minced
- 1 cup Tomato puree
- 0.5 cup Water
- 2 tablespoons Apple cider vinegar
- 1 tablespoon Honey
- 1 teaspoon Paprika
- 1 teaspoon Mustard powder
- 0.5 teaspoon Black pepper
- 1 medium Red bell pepper, chopped
- 1 Bay leaf
- 0.5 teaspoon Salt
Instructions
Rinse the dried navy beans and place them in a large bowl. Cover with plenty of water and soak overnight or for at least 8 hours, then drain and rinse the beans.
Preheat your oven to 300°F (150°C).
In a large ovenproof pot, heat the olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes until translucent.
Add the minced garlic and sauté for another 1-2 minutes, being careful not to let the garlic burn.
Add the soaked and drained beans to the pot, along with the tomato puree, water, apple cider vinegar, honey, paprika, mustard powder, black pepper, chopped red bell pepper, and the bay leaf.
Stir the mixture well to ensure all ingredients are thoroughly combined. Add salt carefully to taste, starting with 0.5 teaspoon.
Bring the mixture to a gentle simmer, then cover the pot and transfer it to the preheated oven.
Bake the beans in the oven for about 2 hours, or until the beans are tender and the sauce has thickened. Check the beans occasionally, and if they appear dry, add a little more water as needed.
Once done, remove the bay leaf and adjust the seasoning if necessary. Serve hot as a delicious side dish or a hearty main course.
Nutrition Facts
Calories |
1092 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.2 g | 25% | |
| Saturated Fat | 3.3 g | 16% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1272 mg | 55% | |
| Total Carbohydrate | 187.0 g | 68% | |
| Dietary Fiber | 42.4 g | 151% | |
| Total Sugars | 45.9 g | ||
| Protein | 53.9 g | 108% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 412 mg | 32% | |
| Iron | 14.8 mg | 82% | |
| Potassium | 4543 mg | 97% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
