Baked Beans (diabetic)
Printed from Inclusive Kitchen — Baked Beans
Baked beans have long been a staple in American cuisine, often associated with summer barbecues and hearty family meals. This diabetic-friendly version retains the comforting flavors while reducing sugar and carbs, making it a delicious option for those watching their intake. With a blend of savory spices and wholesome ingredients, these beans are not just for the Fourth of July; they can be enjoyed year-round.
The history of baked beans dates back to Native American tribes, who would cook beans with maple syrup and bear fat. The dish evolved over time, particularly in New England, where it became a beloved comfort food. Today, we’re taking that classic recipe and giving it a modern, health-conscious twist. After all, who says you can’t have your beans and eat them too?
In this recipe, we swap out traditional high-sugar ingredients for more diabetic-friendly options. By using unsweetened apple sauce and a touch of mustard, we achieve a delightful balance of sweetness and tang without the added sugar. Plus, the addition of bell peppers and onions not only enhances the flavor but also adds a nutritious crunch. So, whether you’re serving these beans at a summer cookout or enjoying them as a cozy side dish, you can feel good about what’s on your plate.
Now, let’s get cooking! This recipe is straightforward and requires minimal prep time, making it perfect for both novice cooks and seasoned chefs. Just remember, the secret to great baked beans is patience; let them simmer to develop those rich, deep flavors. And if anyone asks why you’re making baked beans in the middle of winter, just tell them it’s a “bean-anza” of flavor!
Ingredients
- 3 15 oz canned navy beans
- 0.5 cup unsweetened apple sauce
- 1 medium onion, diced
- 1 medium green bell pepper, diced
- 2 cloves garlic, minced
- 2 tablespoons mustard
- 0.5 cup ketchup, no sugar added
- 2 tablespoons apple cider vinegar
- 1 teaspoon smoked paprika
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
Instructions
- Preheat your oven to 350°F (175°C). This temperature is ideal for baking the beans evenly without drying them out.
- In a large skillet over medium heat, sauté the diced onion and green bell pepper in a splash of water or low-sodium broth for about 5 minutes. You want them to soften and become fragrant.
- Add the minced garlic to the skillet and cook for an additional minute, stirring frequently. Garlic burns quickly, so keep an eye on it!
- In a large mixing bowl, combine the canned navy beans (drained and rinsed), unsweetened apple sauce, mustard, ketchup, apple cider vinegar, smoked paprika, black pepper, and salt. Stir until well combined.
- Add the sautéed onion and bell pepper mixture to the bowl with the beans. Mix everything together thoroughly to ensure the flavors meld.
- Transfer the bean mixture to a 2-quart baking dish, spreading it out evenly. This size is perfect for allowing the beans to cook through without overcrowding.
- Cover the baking dish with aluminum foil to keep moisture in during the initial baking phase. This helps the beans cook evenly and prevents them from drying out.
- Bake in the preheated oven for 30 minutes. This initial cooking time allows the flavors to blend beautifully.
- After 30 minutes, remove the foil and bake for an additional 15-20 minutes. You want the beans to be bubbly and slightly caramelized on top.
- Check for doneness; the beans should be heated through and the sauce thickened. If they look too runny, bake for a few more minutes uncovered.
- Once done, remove from the oven and let the beans sit for about 5 minutes before serving. This resting time helps the sauce thicken further.
- Serve warm as a side dish or a hearty main. These beans pair wonderfully with grilled meats or a fresh salad.
- Store any leftovers in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stove or in the microwave.
- Enjoy your diabetic-friendly baked beans, and remember, they’re not just for summer picnics—every day can be a bean party!
Nutrition (per serving)
- Calories: 150
- Carbs g: 30
- Protein g: 7
- Fat g: 1
- Sugar g: 4
