Nourishing Baked Beans

Today’s Baked Beans is a stick-to-your-ribs Meatless Monday dish that’s good for you, too.

Low-calorie, fat-free beans are excellent sources of protein, calcium, phosphorus folate and iron. They are also full of complex carbohydrates. Because they provide long-lasting energy and satiety, bean dishes can help with weight management.

Beans are good for your body in many ways, according to the Academy of Nutrition and Dietetics. A diet that incorporates them can also decrease the risk of heart disease and help reduce serum cholesterol. Because beans are rich in soluble and insoluble fiber, they promote a healthy digestive tract and may reduce the risk of some cancers. They can help control diabetes and maintain healthy blood glucose levels, too.

One common—but incorrect—belief about beans is that we must eat them in combination with certain other foods to form a “complete protein.” But combining different protein sources in the same meal is not necessary, according to the USDA.

Please let us know how you like this Baked Beans recipe in the Comments Section.

Per Serving: 260 calories, 1 gram of fat, 62 mg of sodium
Serves 6. Serving Size: 8.6oz


  • 1½ cup, dry beans (navy, kidney or lima–sorted and rinsed)
  • 2 cups, water
  • 2 cups, apple juice
  • 1 tsp., salt
  • 2 Tbsp., molasses
  • ½ cup, ketchup
  • 2 tsp., vinegar
  • 1 tsp., mustard, dried


  1. Combine apple juice and water. Bring to a boil.
  2. Add beans and simmer for 2½ hours until beans are tender.
  3. Drain beans reserving the liquid.
  4. Put beans and other ingredients in a lightly greased baking dish.
  5. Cover and bake at 250 degrees for three to four hours.
  6. Uncover for the last hour of baking, adding some reserved liquid if beans become dry.

Source: The Bold and Beautiful Book of Bean Recipes from the Washington State WIC Program.

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