Boston Baked Beans (Vegan, High Fiber)

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My Boston baked beans are vegan, made with navy beans, molasses, maple syrup, garlic, mustard, onion, and tomato for a rich and delicious bean dish!

Further Food Nutritionist Commentary:

I love beans because they are an excellent source of plant based protein! Each serving here is packed with 7g of protein and 9g of fiber which will help fill you up and keep you regular. You also get 18% of your daily Iron needs per serving which is a mineral many people lack, so this is a great source of iron if you are anemic or trying to increase iron intake!

By Liz Lederman

Boston Baked Beans (Vegan, High Fiber)

  • Prep Time: 10 mins
  • Cook Time: 7 hours
  • Servings: 6

Ingredients

1 pound navy beans, soaked in water overnight and drained
3 tablespoons olive oil
1 large onion, diced
4 garlic cloves, minced
1 cup tomatoes, peeled, seeded, and diced (or 1 cup canned diced tomatoes)
3 tablespoons Coleman’s dry mustard
1/2 cup maple syrup
1/3 cup molasses
1 1/2 teaspoons kosher salt
2 teaspoons fresh cracked black pepper
1/4 cup apple cider vinegar
3 bay leaves

Instructions

  1. Preheat the oven to 250°F.
  2. In a large bean pot or dutch oven pour the oil into the bottom. Pour the onion on top of the oil. Pour the beans on top of the onions.
  3. In a saucepan, bring 1 1/2 quarts of water to a boil. Add the tomato, garlic, dry mustard, maple syrup, molasses, salt, pepper, apple cider vinegar, and bay leaves. Stir to combine and pour over the beans.
  4. Place the lid on the pot and bake for 6-7 hours. Checking every hour to see if more liquid is needed. The liquid should just barely cover the beans.
Preheat the oven to 250°F. In a large bean pot or dutch oven pour the oil into the bottom. Pour the onion on top of the oil. Pour the beans on top of the onions. In a saucepan, bring 1 1/2 quarts of water to a boil. Add the tomato, garlic, dry mustard, maple syrup, molasses, salt, pepper, apple cider vinegar, and bay leaves. Stir to combine and pour over the beans. Place the lid on the pot and bake for 6-7 hours. Checking every hour to see if more liquid is needed. The liquid should just barely cover the beans.

Nutrition Information

Per Serving: Calories: 313; Total Fat: 8 g; Saturated Fat: 1 g; Monounsaturated Fat: 5 g; Polyunsaturated Fat: 1 g; Cholesterol: 0 mg; Sodium: 290 mg; Potassium: 645 mg; Carbohydrate: 54 g; Fiber: 9 g; Sugar: 31 g; Protein: 7 g

Nutrition Bonus:

Vitamin C: 7%; Vitamin A: 3%; Iron: 18%; Calcium: 12%

 

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