Low Fat Baked Beans in Tomato Sauce
Savor the comforting flavors of homemade Low Fat Baked Beans in Tomato Sauce, a health-conscious twist on the classic dish that’s perfect for breakfast, lunch, or dinner. Packed with tender navy beans simmered in a rich tomato-based sauce, this recipe is elevated with notes of smoky paprika, sweet maple syrup, and tangy apple cider vinegar. Using minimal olive oil and wholesome ingredients, this dish is lower in fat yet bursting with robust flavor. Ideal for meal prep or as a crowd-pleasing side, these baked beans are oven-baked to perfection, ensuring a thick, bubbly sauce that envelopes every bite. Serve piping hot with toast or atop a hearty grain for a satisfying, nutrient-rich meal.
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Recipe Information
Ingredients
- 1 cup dried navy beans
- 1 tablespoon olive oil
- 1 medium onion, finely chopped
- 2 cloves garlic cloves, minced
- 1 15-ounce can canned crushed tomatoes
- 2 tablespoons tomato paste
- 2 tablespoons maple syrup
- 1 tablespoon apple cider vinegar
- 1 tablespoon Dijon mustard
- 1 teaspoon smoked paprika
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 cups water
Instructions
Rinse the navy beans under cold running water and place them in a large bowl. Cover the beans with water, ensuring there is at least 2 inches of water above the beans, and let them soak overnight or for at least 8 hours.
Drain and rinse the soaked beans. Transfer them to a large pot and cover with fresh water. Bring to a boil over high heat, then reduce the heat to low and let the beans simmer for about 1 hour, or until tender.
Preheat the oven to 350°F (175°C).
In a large oven-safe pot or Dutch oven, heat the olive oil over medium heat. Add the chopped onion and cook until soft and translucent, about 5 minutes.
Add the minced garlic and cook for an additional 1 minute until fragrant.
Stir in the crushed tomatoes, tomato paste, maple syrup, apple cider vinegar, Dijon mustard, smoked paprika, salt, and black pepper. Stir to combine.
Add the cooked beans to the tomato sauce mixture, stirring to coat evenly.
Add the 2 cups of water and bring the mixture to a simmer.
Cover the pot with a lid or foil and transfer it to the preheated oven. Bake for 1 hour, stirring occasionally, until the sauce is thick and bubbly and the flavors have melded together.
Remove from the oven, taste, and adjust the seasoning if necessary.
Serve warm as a side dish or with toast for a hearty breakfast.
Nutrition Facts
Calories |
1129 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.5 g | 28% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3291 mg | 143% | |
| Total Carbohydrate | 193.5 g | 70% | |
| Dietary Fiber | 42.2 g | 151% | |
| Total Sugars | 57.4 g | ||
| Protein | 53.4 g | 107% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 488 mg | 38% | |
| Iron | 16.0 mg | 89% | |
| Potassium | 4825 mg | 103% | |
*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.
