Description
A heart-healthy, high-flavor alternative to traditional baked beans. This recipe uses natural smoke flavors and molasses to create a rich, savory side dish without the high sodium content.
Ingredients
1 lb dry navy beans, rinsed and sorted
1 large yellow onion, finely diced
3 cloves garlic, minced
1/2 cup blackstrap molasses
1/4 cup tomato paste (no salt added)
2 tablespoons apple cider vinegar
1 tablespoon yellow mustard powder
1 teaspoon smoked paprika
1/2 teaspoon liquid smoke
1/4 teaspoon ground black pepper
6 cups water for boiling
Instructions
Step 1: Soak the navy beans overnight in a large bowl of water. Ensure the water level is at least 3 inches above the beans. Drain and rinse the next morning.
Step 2: Place the soaked beans in a large pot with 6 cups of fresh water. Bring to a boil, then reduce heat and simmer for 45-60 minutes until the beans are tender but not mushy.
Step 3: Preheat your oven to 325°F (165°C).
Step 4: Drain the cooked beans, but reserve 1 cup of the cooking liquid.
Step 5: In a large oven-safe casserole dish or Dutch oven, combine the beans, diced onion, and minced garlic.
Step 6: In a separate small bowl, whisk together the molasses, tomato paste, apple cider vinegar, mustard powder, smoked paprika, liquid smoke, and black pepper.
Step 7: Pour the sauce mixture over the beans and stir well to coat. Add the reserved cooking liquid to ensure the beans stay moist during baking.
Step 8: Cover the dish with a lid or foil and bake for 2.5 to 3 hours. Check every hour; if the beans look dry, add a splash of water.
Step 9: Remove the lid for the last 30 minutes of baking to allow the sauce to thicken into a dark, smoky glaze.
Step 10: Let the beans rest for 10 minutes before serving to allow the flavors to fully settle.
Notes
Always use dry beans for the lowest sodium possible. If you must use canned, rinse them multiple times under cold water to remove up to 40% of the sodium.
- Prep Time: 20 minutes
- Cook Time: 3 hours
- Category: Sides & Salads
- Cuisine: American
Nutrition
- Serving Size: 1 cup
- Calories: 245 kcal
- Sugar: 14 g
- Sodium: 28 mg
- Fat: 1.2 g
- Saturated Fat: 0.2 g
- Unsaturated Fat: 0.8 g
- Trans Fat: 0 g
- Carbohydrates: 48 g
- Fiber: 12 g
- Protein: 14 g
- Cholesterol: 0 mg