Mediterranean Diet Boston Baked Beans
Elevate the classic comfort food with this Mediterranean Diet Boston Baked Beans recipe, a heart-healthy twist on a beloved dish. Combining creamy navy beans with the vibrant flavors of extra virgin olive oil, garlic, and oregano, this slow-cooked masterpiece is enriched by the sweetness of honey, tangy balsamic vinegar, and a hint of Dijon mustard. Simmered to perfection in a rich tomato and vegetable broth, these baked beans are a wholesome, Mediterranean-inspired alternative to traditional recipes. Ideal for meal prep or casual gatherings, the dish is finished with a sprinkle of fresh parsley for a refreshing touch. Perfect for vegetarians and Mediterranean diet enthusiasts, this recipe is a flavorful way to enjoy plant-based eating.
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Recipe Information
Ingredients
- 500 grams dried navy beans
- 3 tablespoons extra virgin olive oil
- 1 whole large onion, diced
- 4 whole cloves garlic, minced
- 400 grams canned crushed tomatoes
- 500 milliliters vegetable broth
- 2 tablespoons honey
- 1 tablespoon Dijon mustard
- 1 tablespoon balsamic vinegar
- 1 teaspoon dried oregano
- 1 whole bay leaf
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
Instructions
Start by soaking the dried navy beans in plenty of cold water overnight or for at least 8 hours. Drain and rinse them before cooking.
In a large pot or Dutch oven, heat the extra virgin olive oil over medium heat. Add the diced onion and sauté until translucent, about 5 minutes.
Add the minced garlic and cook for an additional minute until fragrant.
Stir in the canned crushed tomatoes and vegetable broth.
Add the soaked and drained navy beans to the pot.
Mix in the honey, Dijon mustard, balsamic vinegar, dried oregano, bay leaf, salt, and black pepper.
Bring the mixture to a simmer, then reduce the heat to low and cover. Cook for about 3 to 4 hours, stirring occasionally, until the beans are tender and the sauce has thickened.
Remove the bay leaf before serving.
Garnish with fresh parsley and serve warm.
Nutrition Facts
Calories |
2591 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 58.0 g | 74% | |
| Saturated Fat | 8.4 g | 42% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4433 mg | 193% | |
| Total Carbohydrate | 415.3 g | 151% | |
| Dietary Fiber | 93.1 g | 332% | |
| Total Sugars | 78.3 g | ||
| Protein | 128.6 g | 257% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1007 mg | 77% | |
| Iron | 33.4 mg | 186% | |
| Potassium | 9693 mg | 206% | |
*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.
