Heart-Healthy Homemade Baked Beans
Experience the wholesome goodness of **Heart-Healthy Homemade Baked Beans**, a nutritious twist on a classic comfort food. Packed with protein-rich navy beans and simmered in a flavorful low-sodium sauce infused with tomato paste, apple cider vinegar, honey, and a touch of smoked paprika, this recipe is designed for both taste and health. Slowly baked to tender perfection in a Dutch oven, these baked beans are naturally sweetened and brimming with fiber, making them an excellent side dish or a satisfying main. Perfect for meal prep or family gatherings, this dish is both heart-healthy and irresistibly hearty. Enjoy the rich, smoky flavors guilt-free while giving your body the nourishment it deserves!
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Recipe Information
Ingredients
- 1 cup dry navy beans
- 1 tablespoon olive oil
- 1 medium yellow onion, finely chopped
- 3 cloves garlic cloves, minced
- 2 cups low-sodium vegetable broth
- 2 tablespoons tomato paste
- 1 tablespoon apple cider vinegar
- 2 tablespoons honey
- 1 teaspoon smoked paprika
- 1 teaspoon dry mustard powder
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
- 1 leaf bay leaf
Instructions
Rinse the navy beans under cold water, then place in a large bowl. Cover the beans with several inches of fresh water and let them soak overnight, or for at least 8 hours.
Drain and rinse the soaked beans. Set aside.
Preheat your oven to 300°F (150°C).
Heat the olive oil in a large oven-safe Dutch oven over medium heat. Add the chopped onion and cook, stirring occasionally, until soft and translucent, about 5 minutes.
Add the minced garlic to the onions and sauté for another 1-2 minutes until fragrant.
Stir in the tomato paste, smoked paprika, dry mustard powder, black pepper, and salt. Cook for another minute, allowing the spices to release their flavor.
Add the drained beans, vegetable broth, apple cider vinegar, honey, and bay leaf to the pot. Stir well to combine all the ingredients.
Increase the heat to bring the mixture to a simmer.
Once simmering, cover the Dutch oven with a lid and transfer it to the preheated oven.
Bake in the oven for about 2.5 to 3 hours, or until the beans are tender and the sauce has thickened to your liking. Check once or twice during the cooking process and add a bit more water or broth if the beans are becoming too dry.
Once cooked, remove the bay leaf. Adjust seasoning with more salt and pepper if needed.
Serve the baked beans warm. They can be enjoyed on their own, or as a nutritious side dish.
Nutrition Facts
Calories |
867 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.5 g | 22% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1498 mg | 65% | |
| Total Carbohydrate | 149.0 g | 54% | |
| Dietary Fiber | 26.9 g | 96% | |
| Total Sugars | 46.4 g | ||
| Protein | 35.9 g | 72% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 305 mg | 23% | |
| Iron | 10.3 mg | 57% | |
| Potassium | 3039 mg | 65% | |
*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.
