Stovetop “Baked” Beans
Makes 5 cups (1.25 L)
Pinto beans have a mottled appearance similar to the pinto or “painted” horse from which they derive their name. They are a member of the common bean family and are related to kidney and black beans. This flavourful combination can be baked in the oven (see the variation) or made more quickly on the stovetop, as in this recipe. A serving of these “baked” beans is an excellent source of protein, dietary fibre, calcium, iron, potassium, zinc, and B vitamins, while being very low in fat.
1 tablespoon (15 mL) coconut or olive oil
1 medium onion, diced
5 cups (1.25 L) cooked pinto beans
1 1/2 cups (375 mL) water
1/4 cup (60 mL) apple cider vinegar
1/4 cup (60 mL) maple syrup or brown sugar
2 teaspoons (10 mL) dried dill
2 teaspoons (10 mL) Dijon mustard
1 teaspoon (5 mL) salt
1/2 teaspoon (2 mL) black pepper
1/4 teaspoon (1 mL) ground cloves
Heat the oil in a skillet over medium heat and cook the onion for 5 minutes or until translucent. Add the beans, water, vinegar, maple syrup, dill, mustard, salt, pepper, and cloves and stir to mix well. Bring the beans to a boil, reduce heat, cover, and cook, stirring occasionally, for 45 to 60 minutes or until the liquid has turned into a well-bodied sauce.
Per cup (250 mL): calories: 367, protein: 20 g, fat: 6 g, carbohydrate: 60 g (11 g from sugar), dietary fibre: 17 g, calcium: 112 mg, iron: 5 mg, magnesium: 101 mg, phosphorus: 306 mg, potassium: 913 mg, sodium: 537 mg, zinc: 3 mg, thiamin: 0.4 mg, riboflavin: 0.1 mg, niacin: 5 mg, vitamin B6: 0.5 mg, folate: 314 mcg, pantothenic acid: 0.5 mg, vitamin B12: 0.4 mcg, vitamin A: 1 mcg, vitamin C: 2 mg, vitamin E: 2 mg, omega-6 fatty acids: 0.3 g, omega-3 fatty acids: 0.2 g
Percentage of calories from protein 22%, fat 14%, carbohydrate 64%
