Better Baked Beans

better_baked_beans
California Walnut Board
http://relish.com/wp-content/uploads/2011/04/better_baked_beans-150x150.jpg
  • Yield: 8 servings
  • Prep: 15 mins
  • Cook: 60 mins

Ingredients

Baked Beans
3-- 15-ounce can navy beans
2tablespoons olive oil
2cups minced onion
2tablespoons minced fresh ginger
2tablespoons chili powder
2teaspoons ground cumin
1teaspoon allspice
1teaspoon salt
2medium carrots, diced
2tablespoons minced garlic
1medium red or yellow bell pepper, diced
1/4cup grainy prepared mustard
1/4cup dark molasses
2tablespoons cider vinegar
1-- 15-ounce can low sodium diced tomatoes
Toppings
-- Minced flat-leaf parsley
-- Minced walnuts, lightly toasted

Instructions

  1. Preheat the oven to 350F. 
  2. Empty the cans of beans into a colander in the sink.  Rinse thoroughly and set aside to drain.
  3. Place a large (10- to 12-inch) skillet over medium heat and wait about a minute.  Add the olive oil and swirl to coat the pan.  Add the onion, spices, and half the salt, and cook, stirring often, over medium heat, for 5 minutes or until the onion begins to soften.
  4. Add the carrots, garlic, and bell pepper, plus the remaining salt.  Stir to blend, then cover, turn the heat down to medium-low, and cook for 8 to 10 minutes, or until the carrots are tender.
  5. Stir in the mustard, molasses, and vinegar.  Cook for 1 minute, then pour in the canned tomatoes with all their liquid.  Bring to a boil, lower the heat to a simmer, and cook for 5 minutes.  Remove from heat, and gently stir in the beans (careful not to break them).
  6. Transfer to a 9 X 13-inch baking pan, and cover it tightly with foil.  Bake undisturbed for 45 minutes.
  7. Serve hot, topped with parsley and walnuts.

Recipe courtesy of Mollie Katzen.

Nutritional Info *per serving

  • Calories 170
  • Glycemic Load .50
  • Fat 5g
  • Saturated Fat 0.5g
  • Polyunsaturated Fat 0.5g
  • Monounsaturated Fat 2.5g
  • Cholesterol 0mg
  • Sodium 880mg
  • Potassium 650mg
  • Carbohydrate 29g
  • Fiber 6g
  • Sugars 12g
  • Protein 6g
  • Trans Fat 0g
  • Vitamin A 70%
  • Vitamin C 50%
  • Calcium 15%
  • Iron 20%