Pinched for Time?
Looking for a side or meal option when pinched for time? Wait – Don’t hit the drive thru just yet. This recipe for baked beans might make a perfect fit! It works great as a grill out side, baked potato or brown rice topping, even make it a simple meal with fresh fruit, a salad, and cup of milk.
Why it Works:
Beans, such as great northern, serve as an excellent source of cheap, nutritious, high quality carbohydrates. They are chock full of vitamins and minerals such as magnesium, iron, folate, and potassium. The powerful combination of hearty protein and heart healthy fiber make beans a filling and steady source of energy. The olive oil is a subtle source of healthy monounsaturated fat. The red pepper gives this recipe a vitamin C boost. Garlic carries antibacterial and antiviral benefits. Blackstrap molasses can serve as a nice source of iron while high quality maple syrup is a source of manganese and zinc.
Molasses Baked Beans
- 1 tbsp. olive oil
- 3 garlic cloves, minced
- 1 sweet red pepper, finely chopped (about 1 cup)
- 2 tbsp. + 1 tsp. tomato paste
- 2 cans great northern beans (I used 1 can red beans and 1 can great northern beans because I like the added texture of the red bean)
- 1 tbsp. stone ground mustard
- 1 tbsp. blackstrap molasses
- 1-2 tbsp. high grade pure maple syrup
- 1/3 c. water
- 2 pinches salt
Drain and rinse the beans. Over medium heat in a medium saucepan sauté the olive oil with the garlic for about 1 minute before adding red pepper. Sauté the garlic and red pepper until the red pepper turns soft. Add and combine the water and tomato paste. Add the rest of the ingredients. Cover and slightly reduce heat, simmering for about 15 minutes. Serve as a wonderful side, topping, or meal.
Molasses baked beans can be eaten right away or pour them in a baking dish, cover them, and keep them warm in the oven at 250 degrees. This works great for returning after a workout to a already made meal!
* Tip: This recipe is often even better the second day as leftovers. Simply add a tablespoon or two of water if too thick when reheated.
Makes 6 servings.
Each serving is approximately 165 calories, 2 grams of fat, 31 grams of carbohydrate, 8.5 grams of fiber, and 8 grams of protein