Food & Health

Sweet Zinger Baked Beans

Serving Size: 3/4 cup (1/10 recipe)
Makes: 10 servings

Source of: Calcium, Vitamin C, Riboflavin, Niacin
Good Source of: Vitamin B6, Thiamin
Excellent Source of: Fibre, Iron, Potassium, Folate
Vegetarian
Gluten-Free

Ingredients

1 lb
dried navy beans
450 g
250 ml
diced onions
1 cup
30 ml
tomato paste
2 tbsp
75 ml
light molasses
1/3 cup
50 ml
brown sugar
1/4 cup
1
jalapeno pepper, minced
1
5 ml
dry mustard
1 tsp
1 ml
ground red pepper
1/4 tsp
1.25-1.5 L
water
5-6 cups
5 ml
salt
1 tsp


Directions

RINSE beans. Soak the beans in a pot either by covering with water 2 inches above beans and leaving overnight (8 hours) or by covering with 2 inches water and bringing to a boil, covering and removing from heat and letting soak 1 hour. Drain the beans.

PREHEAT oven to 350ºF(180ºC).

IN a large saucepan over medium heat, cook onions in oil until just brown, stirring often. Add tomato paste and cook 2 minutes. Add molasses, sugar, jalapeno, mustard, and red pepper, stirring to combine.

STIR in beans and 4 cups water. Increase heat to medium-high and bring to a boil. Remove from heat.

COVER and bake at 350ºF(180ºC). for 3 hours. stir in remaining 1-2 cups of water and bake another 30-45 minutes until beans are tender.

REMOVE from oven and stir in salt.

Nutrition Facts

Based on a serving of 3/4 cup

Energy: 179 calories
Protein: 10.5 g
Fat: 0.67 g
Saturated Fat: 0.16 g
Carbohydrates: 43.4 g
14%
Fibre: 7.9 g
32%
Sodium: 142 mg
6%
Potassium: 769.5 mg
Vitamin C: 4.5 mg
8%
Folate: 172.5 mcg
78%
Calcium: 106.7 mg
10%
Iron: 3.7 mg
21%
Calories from Fat:
3%





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