Mairlyn Smith, PHEc
Cooking homemade beans is easy, especially if you own a slow cooker. Not only do these tasty beans improve with the long slow cook, but using a slow cooker (Crock-Pot) will save you money on electrical bills.
At first glance there appears to be a lot of carbohydrates per serving, but bear in mind that beans are a source of complex carbohydrates. There are only 2 tsp (10 mL) added sugar per serving; the rest of the carbohydrates are coming from the beans and the naturally occurring sugars found in the onions, apricots, and tomatoes.
The addition of dried apricots adds some natural sweetness plus a small dose of beta carotene.
Did you know?
Beans are packed full of vitamins, minerals, fibre, protein, and antioxidants, plus they have a low glycemic index, which makes them one of the most perfect foods for people living with diabetes.
Tips
- This version is family friendly; if you need more kick, double the cracked pepper and add some hot sauce when serving.
- If you love the flavour of molasses, use blackstrap molasses.
Vegetarian Molasses Baked Beans
Ingredients
- 2 cups (500 mL) dried navy beans
- 1 tsp (5 mL) cracked black pepper
- 1/2 tsp (2 mL) dried basil leaves
- 1/4 tsp (1 mL) cinnamon
- 1 1/2 cups (350 mL) boiling water
- 1 Tbsp (15 mL) extra-virgin olive oil or organic canola oil
- 1/4 cup (60 mL) molasses
- 1/4 cup (60 mL) organic low-sodium ketchup
- 3 Tbsp (45 mL) pure maple syrup
- 1 Tbsp (15 mL) organic apple cider vinegar
- 2 medium onions, chopped finely
- 8 whole dried organic apricots, chopped into small pieces
- 1 - 28 oz (796 mL) can diced tomatoes, no salt added
Nutrition
Per serving:
- calories275
- protein12g
- fat2g
- saturated fat0g
- trans fat0g
- carbohydrates52g
- fibre11g
- sodium27mg
Directions
01
The night before: place beans in colander and rinse well under cold running water. Place in slow cooker and cover with cold water to cover by 2 in (5 cm) for at least 8 hours and up to 12 hours.
02
The next morning: pour into colander; drain and rinse beans under cold running water. Set aside to drain.
03
In small bowl mix together cracked pepper, basil, and cinnamon. Set aside.
04
In large heat-safe bowl or large glass measuring cup, mix together boiling water, oil, molasses, ketchup, maple syrup, and vinegar until well combined. Set aside.
05
Place half of the beans in the bottom of the Crock-Pot. Sprinkle evenly with half of the onions and apricots. Evenly pour half of the canned tomatoes over top. Sprinkle with half of the spice mixture.
06
Repeat.
07
Pour water/molasses mixture over top, making sure that liquid is mixed in. Cover and cook on low heat for 8 to 10 hours or on high for 4 to 5 hours or until beans are soft. Stir well and serve with coleslaw if desired.
