Healthy Baked Beans
These healthy baked beans are so much more flavorful than anything you can buy in a can. They're vegan, free from refined sugar and are the perfect addition to any picnic or BBQ. Instructions are included for cooking these baked beans in the oven, slow cooker or instant pot.
1 tablespoon olive oil 1 medium yellow onion finely diced 2 cloves garlic minced 1 tablespoon chipotle paste ½ cup water 3 cans navy (or haricot) beans drained ½ cup tomato passata/puree ¼ cup maple syrup 1 tablespoon apple cider vinegar 1 tablespoon soy sauce or tamari sauce for gluten free 1 teaspoon sea salt
For The Oven Heat oven to 175°C (350° F). Heat olive oil in an ovenproof skillet or Dutch oven. Saute onion for 4-5 minutes. Add garlic, chipotle paste and water. Simmer over low heat for a 2 minutes. Add beans and remaining ingredients. Stir to combine and allow to simmer for 5 minutes. Transfer the beans to the oven and cook for 45 minutes. For The Slow Cooker Preheat the slow cooker. Heat olive oil in an a skillet . Saute onion for 4-5 minutes. Add garlic, chipotle paste and water. Simmer over low heat for a 2 minutes. Add beans and remaining ingredients. Stir to combine. Transfer the beans to the slow cooker and cook on medium heat for 4 hours. Check periodically to make sure they aren't drying out. If the beans look dry, add 125ml (½ cup) of water. For The Instant Pot Set the Instant Pot to saute. Once heated, add the olive oil and saute the onions for 4-5 minutes. Turn the Instant Pot off and add the rest of the ingredients. Set the vent to "sealing mode." Cook at high pressure for 15 minutes. Release the pressure carefully using the quick release method, about 5 minutes (or according to manufacturer's instructions.) Unlock and remove the lid.
Calories: 77 kcal Carbohydrates: 13 g Protein: 1 g Fat: 2 g Saturated Fat: 1 g Polyunsaturated Fat: 1 g Monounsaturated Fat: 2 g Sodium: 610 mg Potassium: 167 mg Fiber: 1 g Sugar: 10 g Vitamin A: 112 IU Vitamin C: 4 mg Calcium: 27 mg Iron: 1 mg