A great source of protein, vitamins, minerals and fibre, beans are something we should include more of in our diet. However, some delicious bean recipes can have a lot of sugar and saturated fat. This no-added-fat quick vegan version uses a bit of molasses and the natural sweetness of apples to weigh in at about half the fat and calories of traditional baked beans.
- Portion size 8 servings
- Credits : Canadian Living Magazine: October 2004
Ingredients
Method
Peel and dice 2 of the apples; set aside.
In saucepan, bring tomatoes, onion, garlic, apple cider, molasses, vinegar, mustard, salt and pepper to boil; reduce heat and simmer for 10 minutes. Add beans and diced apples, stirring to coat. Scrape into 10-cup (2.5 L) casserole.
Peel and thinly slice remaining apples; overlap on beans. Bake, uncovered, in 300°F (150°C) oven until thickened, about 2 hours. (Make-ahead: Let cool for 30 minutes; refrigerate, uncovered, until cold. Cover and refrigerate for up to 2 days. Or freeze in airtight container for up to 2 weeks. Reheat over medium-low heat.)
Nutritional facts <b>Per serving:</b> about
- Sodium 898 mg
- Protein 15 g
- Calories 310.0
- Total fat 2 g
- Cholesterol 0 mg
- Saturated fat trace
- Total carbohydrate 64 g
%RDI
- Iron 33.0
- Folate 44.0
- Calcium 11.0
- Vitamin A 7.0
- Vitamin C 22.0
