Low Fat Boston Baked Beans
Savor the comforting flavors of **Low Fat Boston Baked Beans**, a wholesome and lighter version of the classic New England dish. Packed with nutrient-rich navy beans, robust molasses, and tangy apple cider vinegar, this recipe delivers the perfect balance of sweetness and savory depth without excess fat. The slow-baking process in the oven allows the beans to soak up the rich, aromatic sauce infused with mustard, ground ginger, and a hint of smoky flavor (thanks to optional liquid smoke). Perfect as a hearty side or a satisfying main, these baked beans are a guilt-free comfort food that pairs beautifully with crusty whole-grain bread. Meal-prep friendly and naturally sweetened, this dish is a healthier twist on a timeless favorite, ready to nourish and delight your taste buds.
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Recipe Information
Ingredients
- 2 cups dried navy beans
- 6 cups water
- 1 medium onion, diced
- 0.333 cup dark molasses
- 2 tablespoons brown sugar
- 2 tablespoons tomato paste
- 2 tablespoons apple cider vinegar
- 1 teaspoon mustard powder
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 teaspoon ground ginger
- 0.5 teaspoon garlic powder
- 1 bay leaf
- 0.25 teaspoon liquid smoke (optional)
Instructions
Rinse the navy beans under cold water, removing any debris or damaged beans.
In a large pot, combine the beans with 6 cups of water. Bring to a boil over medium-high heat.
Boil the beans for 5 minutes, then remove from heat. Cover and let sit for 1 hour to soak.
After soaking, drain the beans and set aside.
Preheat your oven to 300°F (150°C).
In the same large pot, sauté the diced onion over medium heat until translucent, about 5 minutes.
Add the molasses, brown sugar, tomato paste, apple cider vinegar, mustard powder, salt, black pepper, ground ginger, garlic powder, and bay leaf to the pot.
Stir the mixture until well combined, and then add the drained beans.
Pour in enough fresh water to barely cover the beans.
If using, add the liquid smoke to the pot for a smoky flavor.
Bring the mixture to a simmer over medium heat.
Once simmering, cover the pot and place it in the preheated oven.
Bake the beans for approximately 3.5 to 4 hours, checking periodically to ensure the beans remain just covered with water.
If the beans appear dry, gently stir and add a little more hot water as needed.
Once the beans are tender and the sauce has thickened to your liking, remove from the oven.
Discard the bay leaf before serving.
Serve the baked beans hot as a side dish or as a main course with whole-grain bread.
Nutrition Facts
Calories |
1751 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.2 g | 9% | |
| Saturated Fat | 1.3 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2488 mg | 108% | |
| Total Carbohydrate | 340.6 g | 124% | |
| Dietary Fiber | 65.6 g | 234% | |
| Total Sugars | 94.3 g | ||
| Protein | 93.0 g | 186% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 911 mg | 70% | |
| Iron | 26.4 mg | 147% | |
| Potassium | 7394 mg | 157% | |
*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.
