Protein and Fiber Filled Tender Homemade Baked Beans
Baked beans are filled with healthy protein and fiber, not to mention is a perfect fit during barbecue season. This homemade recipe is quick, easy and a good combination of sweet and spicy. It can be served hot from the oven or chilled – either way it's a crowd pleaser.
- 2 teaspoon olive oil
- 6 cloves garlic, minced
- 4 yellow onions, chopped
- 2 (6oz) can tomato paste
- 1/2 cup tamari (low sodium soy sauce)
- 8 Tablespoons pure maple syrup
- 2 Tablespoon mustard
- 6 (15oz) cans pinto or white beans, drained and rinsed
Preheat oven to 350 degrees. Spray a large baking pan with non-stick spray and set aside.
In a large skillet, heat the olive oil and sauté the garlic and onions until tender.
In a large bowl, mix the tomato paste, tamari, maple syrup and mustard until a thick sauce forms. Add the beans and onions and mix until fully incorporated.
Spread the beans into prepared pan, cover tightly with foil and bake for 30 minutes.
Nutritional Analysis: One serving equals: 134 calories, .5g fat, 25g carbohydrate, 5g fiber, and 8g protein.