Recipes

Stovetop Vegetarian Baked Beans

Friday, July 06, 2012

 

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Ditch the hot dogs and the hamburgers. Backyard barbecues are an excellent opportunity to serve healthy, better for you dishes.

Yield: 8 servings, 2/3 cup each

Beans are an excellent source of meatless protein and fiber. This bacon- and pork-less version of a cherished side dish makes use of canned beansno overnight soaking necessary. Spiked with apple-cider vinegar, Worcestershire and a little ketchup that's already in your fridge or pantry, this is one of the easiest-not to mention one of the tastiest-baked beans ever.

Ingredients
2 T. vegetable oil
1 c. chopped celery
1 c. chopped onion
½ c. chopped red bell pepper
½ c. chopped green bell pepper
½ c. apple-cider vinegar
½ c. sugar
½ c. ketchup
¼ c. Worcestershire sauce
1½ t. smoked paprika
½ t. salt
¼ t. pepper
1 can (15¾ oz.) black beans, drained, rinsed
1 can (15¾ oz.) navy beans or black-eye peas, drained, rinsed
1 can (15¾ oz. pinto beans, drained, rinsed
1 can (8 oz.) whole-kernel corn, drained, rinsed

Directions

  • In a large saucepan, add the oil. Sauté the celery, onion and bell pepper until soft, about 4 minutes.
  • Add the remaining ingredients and stir well. Bring to a simmer and cook for 30 minutes. (Add up to ¼ c. water if the beans become dry.) Serve baked beans warm or cold.

Nutrition Information per Serving
289 calories; 11 g. protein; 4 g. fat (1 g. saturated fat); 54 g. carbohydrates; 9 g. fiber; 0 mg. cholesterol; 829 mg. sodium

Recipe developed by Renee Zonka, RD, CEC, CHE, dean, Kendall College School of Culinary Arts, Chicago.

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