HEALTHY BAKED BEANS (VEGAN)

Healthy Baked Beans (Vegan) Recipe

Introduction:
Healthy Baked Beans are a nutritious and flavorful dish that’s perfect for vegans and anyone looking for a hearty and wholesome meal. Baked beans have a rich history and are known for their sweet and savory flavors. In this vegan version, we’ll use plant-based ingredients to create a delicious and healthy dish that can be enjoyed on its own or as a side.

History:
Baked beans have a long history, dating back to Native American cuisine, where beans were cooked with maple syrup or bear fat. In the United States, baked beans became popular during the colonial period and were often sweetened with molasses. Today, they are a beloved comfort food enjoyed worldwide.

Components:
Here are the key components you’ll need for this Healthy Baked Beans recipe:

Ingredients:

• 2 cups dried navy beans
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 1/2 cup tomato sauce
• 1/4 cup molasses
• 1/4 cup maple syrup
• 2 tablespoons apple cider vinegar
• 1 tablespoon Dijon mustard
• 1 teaspoon smoked paprika
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 4 cups water
• 2 bay leaves

Steps to Prepare:

1. Soak the Beans:

   • Rinse the dried navy beans under cold water to remove any debris.
   • Place the beans in a large bowl and cover them with water. Allow them to soak overnight, or for at least 8 hours. This will help soften the beans and reduce cooking time.

2. Cook the Beans:

   • Drain and rinse the soaked beans.
   • In a large pot, add the drained beans, 4 cups of water, and bay leaves.
   • Bring to a boil, then reduce the heat to a simmer.
   • Cook the beans for about 1-1.5 hours or until they are tender but not mushy. You can test their doneness by tasting a few beans.

3. Prepare the Sauce:

   • In a separate saucepan, heat a little oil over medium heat.
   • Add the finely chopped onion and garlic. Sauté until they become translucent and fragrant.

4. Combine and Bake:

   • Preheat your oven to 325°F (163°C).
   • In a mixing bowl, combine the sautéed onion and garlic, tomato sauce, molasses, maple syrup, apple cider vinegar, Dijon mustard, smoked paprika, salt, and black pepper. Mix well.

5. Bake:

   • Place the cooked beans in a baking dish.
   • Pour the sauce mixture over the beans and stir to coat them evenly.
   • Cover the baking dish with foil and bake for 45 minutes to 1 hour, or until the beans are tender and the sauce thickens.

6. Serve:

   • Remove the bay leaves before serving.
   • Enjoy your Healthy Baked Beans as a main dish or side, garnished with fresh parsley or your favorite vegan toppings.

Total Time Needed:
The total time required to prepare Healthy Baked Beans (Vegan) is approximately 2.5 to 3.5 hours, including soaking and baking time. However, the majority of this time is for bean soaking and baking, so it’s not overly labor-intensive, and the delicious results are well worth it.

Nutrition Facts for Healthy Baked Beans (Vegan):

Note: The following nutritional information is approximate and may vary based on specific ingredients and serving sizes.

• Serving Size: 1 cup (240g)

• Calories: 292 kcal

• Total Fat: 1.2g

  • Saturated Fat: 0.2g
  • Trans Fat: 0g

• Cholesterol: 0mg

• Sodium: 252mg

• Total Carbohydrates: 61.3g

  • Dietary Fiber: 14.5g
  • Sugars: 21.6g

• Protein: 11.7g

• Vitamin D: 0% DV

• Calcium: 79mg (6% DV)

• Iron: 4.4mg (25% DV)

• Potassium: 884mg (19% DV)

Health Information:

1. Rich in Fiber: Healthy Baked Beans are a great source of dietary fiber, with each serving providing approximately 14.5g. Fiber aids in digestive health, helps maintain steady blood sugar levels, and contributes to a feeling of fullness.

2. Low in Fat: This vegan recipe is low in total fat, with just 1.2g per serving. It’s a heart-healthy option, especially when compared to traditional baked beans recipes that often include higher levels of saturated fat.

3. No Cholesterol: These vegan baked beans contain no cholesterol, making them suitable for a heart-healthy diet.

4. Protein Source: With 11.7g of protein per serving, these beans offer a good source of plant-based protein, which is essential for muscle maintenance and overall health.

5. Low Sodium Option: The recipe provides 252mg of sodium per serving, which is relatively low compared to canned baked beans that can be high in sodium. This makes it a suitable choice for those watching their salt intake.

6. Rich in Iron: These baked beans are a source of iron, with 4.4mg (25% DV) per serving. Iron is essential for transporting oxygen in the blood and overall energy levels.

7. Source of Potassium: With 884mg of potassium (19% DV) per serving, these beans contribute to electrolyte balance and heart health.

8. Vitamins and Minerals: While this recipe provides a modest amount of calcium and vitamin D, it can be enhanced by serving it with foods rich in these nutrients to create a more balanced meal.

Remember that the nutritional values may vary based on the specific brands and quantities of ingredients used. Additionally, it’s essential to consider your individual dietary needs and adjust serving sizes accordingly to meet your nutritional goals.