Red, White and Black Baked Beans

Beans, beans, the magical fruit… Beans aren’t technically a fruit, but they are quite magical! I won’t go into too much detail since I’ve already mentioned a few times the wonderful nutritional value of beans, but they really are a powerhouse! Rich in soluble fiber, protein, vitamins, and minerals, beans are an affordable and tasty addition to any meal. According to the Academy of Nutrition and Dietetics, diets high in soluble fiber are associated with improved blood glucose control, improved blood cholesterol levels, and may help fight heart disease. Need I say more??

These baked beans are not like any baked beans you’ve had before. The sauce is the secret to the savory flavor that will leave you coming back for more. The ginger perfectly complements the garlic and soy sauce, while the honey and maple syrup provide a hint of sweetness. Trust me. Even non-baked bean lovers will come running for this dish.

With three different types of beans, this dish is sure to please the crowds…and is easy to make double, even triple! Also from the Academy of Nutrition and Dietetics is some interesting information on different varieties of beans. This particular recipe uses black beans, kidney beans, and cannellini beans. Black beans are common in South and Central America, as well as in the Caribbean. Kidney beans have a hearty flavor and hold their shape when cooked. Cannellini beans, also known as white beans, are common in many Italian dishes.

RED, WHITE AND BLACK BAKED BEANS

Recipe from PCC (Natural Markets) Deli 

Ingredients:

• 3/4 cup ketchup
• 2 teaspoons honey
• 2 teaspoons maple syrup
• 2 teaspoons olive oil
• 1/4 cup plus 2 Tablespoons low-sodium tamari or soy sauce
• 1 Tablespoon minced fresh ginger
• 2 teaspoons minced garlic
• 2 teaspoons Dijon mustard
• 1/2 red pepper, chopped
• 1/2 green pepper, chopped*
• 1/4 yellow onion, chopped
• 1/4 bunch celery, chopped
• 1-15oz can kidney beans, rinsed and drained
• 1-15oz can black beans, rinsed and drained
• 1-15oz can cannellini beans, rinsed and drained

*You can also use 1 whole pepper, green or red, instead of 2 halves. 

Directions:

1. Whisk together ketchup, honey, maple syrup, olive oil, tamari or soy sauce, ginger, garlic, and mustard.
2. Preheat oven to 350 degrees Fahrenheit.
3. Mix together sauce, vegetables, and beans. Pour into a casserole pan and bake, covered, for 1 hour, stirring several times. I used a dutch oven instead. You can alternatively use a crock pot, which works just as well! 
4. If beans are not saucy enough, add a bit of water. It is important that the beans do not dry out.