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 beans?no 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.
2 T. vegetable oil
1 c. chopped celery
1 c. chopped onion
? c. chopped red bell pepper
? c. chopped green bell pepper
? c. apple-cider vinegar
? c. sugar
? c. ketchup
? c. Worcestershire sauce
1? t. smoked paprika
? t. salt
? t. pepper
1 can (15? oz.) black beans, drained, rinsed
1 can (15? oz.) navy beans or black-eye peas, drained, rinsed
1 can (15? oz. pinto beans, drained, rinsed
1 can (8 oz.) whole-kernel corn, drained, rinsed
- In a large saucepan, add the oil. Saut? 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 ? 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.