High Protein Baked Beans in Tomato Sauce
Take classic comfort food to a new level of nutrition with this High Protein Baked Beans in Tomato Sauce recipe, a hearty and wholesome dish perfect for vegans and vegetarians. Packed with plant-based proteins from tender white beans and crumbled extra-firm tofu, this recipe balances rich flavors with smoked paprika, cumin, and dried thyme for a savory depth. A touch of maple syrup and apple cider vinegar adds sweetness and tang to a tomato-based sauce, creating an irresistible blend of flavors that's slow-baked to perfection. Ideal as a main course or a protein-rich side, this dish is easy to prepare and deliciously satisfying, making it a perfect option for meal prep or family dinners. Prepare to enjoy comfort food that nourishes body and soul! Keywords: high protein, baked beans, vegan comfort food, tomato sauce recipe, plant-based protein.
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Recipe Information
Ingredients
- 2 15-ounce cans canned white beans (such as cannellini or navy beans)
- 1 block (14 ounces) extra-firm tofu
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 3 garlic cloves, minced
- 1 28-ounce can canned crushed tomatoes
- 2 tablespoons tomato paste
- 2 tablespoons maple syrup
- 1 tablespoon apple cider vinegar
- 2 tablespoons soy sauce
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- 1 teaspoon dried thyme
- 0.5 teaspoon black pepper
- 1 teaspoon salt
Instructions
Preheat your oven to 350°F (175°C).
Drain and rinse the canned beans in a colander and set them aside.
Drain the tofu and press it between paper towels to remove excess moisture. Crumble the tofu into small pieces, resembling rough crumbs.
In a large oven-safe skillet or Dutch oven, heat the olive oil over medium heat.
Add the chopped onion to the skillet and sauté for about 5 minutes, or until the onion becomes translucent.
Add the minced garlic to the skillet and sauté for another minute or until fragrant.
Stir in the crumbled tofu and cook for another 5-7 minutes, stirring occasionally, until the tofu begins to lightly brown.
Add the crushed tomatoes, tomato paste, maple syrup, apple cider vinegar, soy sauce, smoked paprika, cumin, thyme, black pepper, and salt to the tofu mixture. Stir well to combine.
Let the mixture simmer for about 10 minutes, allowing the flavors to meld.
Stir in the rinsed beans, making sure they are well coated in the tomato mixture.
Cover the skillet with a lid or aluminum foil and transfer it to the preheated oven.
Bake for 30 minutes, until the sauce has thickened and the beans are tender.
Remove from the oven and let the beans sit for a few minutes before serving.
Serve hot, garnished with fresh herbs if desired.
Nutrition Facts
Calories |
1967 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 66.0 g | 85% | |
| Saturated Fat | 9.9 g | 50% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 7215 mg | 314% | |
| Total Carbohydrate | 244.2 g | 89% | |
| Dietary Fiber | 67.0 g | 239% | |
| Total Sugars | 74.4 g | ||
| Protein | 124.7 g | 249% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 3403 mg | 262% | |
| Iron | 38.4 mg | 213% | |
| Potassium | 6320 mg | 134% | |
*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.
