EatSmarter exclusive recipe

Baked Beans

with Maple Syrup and Chiles
4.25
Average: 4.3 (4 votes)
(4 votes)
Baked Beans

Baked Beans - Sweet and spicy baked beans: A favorite New England side dish

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Health Score:
7,7 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 1 hr 20 min.
Ready in
Calories:
175
calories
Calories

Healthy, because

Even smarter

Nutritional values

Beans are very nutritious, the most important nutrient is protein. The proportion is comparable with animal foods such as tuna, veal or chicken. Furthermore, they are one of the best vegetable sources of iron. However, since it is not blood-bound iron like meat, which our body can absorb more easily, absorption aid in the form of vitamin C is necessary - here given by orange juice.

An optimal value of the bean protein can be achieved by combining the garnish with foods such as cereals, eggs, nuts and seeds, dairy products or cheese.

1 serving contains
(Percentage of daily recommendation)
Calorie175 kcal(8 %)
Protein8 g(8 %)
Fat3 g(3 %)
Carbohydrates27 g(18 %)
Sugar added10 g(40 %)
Roughage6.5 g(22 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E0.6 mg(5 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.1 mg(9 %)
Niacin2.6 mg(22 %)
Vitamin B₆0.1 mg(7 %)
Folate73 μg(24 %)
Pantothenic acid0.3 mg(5 %)
Biotin6.6 μg(15 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C6 mg(6 %)
Potassium697 mg(17 %)
Calcium67 mg(7 %)
Magnesium59 mg(20 %)
Iron2.9 mg(19 %)
Iodine4 μg(2 %)
Zinc1.1 mg(14 %)
Saturated fatty acids0.5 g
Uric acid95 mg
Cholesterol0 mg
Development of this recipe:

Ingredients

for
4
Ingredients
1 pound
cooked white Beans (canned; drained weight)
2
1 tablespoon
½
2 tablespoons
1
¾ cup
1 teaspoon
Preparation

Kitchen utensils

1 oven-proof Pot, 1 Skillet, 1 Measuring cups, 1 Cutting board, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Sieve, 1 Lid, 1 Can opener, 1 Citrus juicer

Preparation steps

1.
Baked Beans preparation step 1

Place beans in a sieve, rinse well with cold water and drain.

2.
Baked Beans preparation step 2

Peel and dice onions. Heat oil in a pan over medium heat. Cook onions about 1 minute.

3.
Baked Beans preparation step 3

Juice orange. Add maple syrup, orange juice, chile pepper and ketchup to the pan. Bring to a boil.

4.
Baked Beans preparation step 4

Stir in mustard powder.

5.
Baked Beans preparation step 5

Add beans and stir to combine. 

6.
Baked Beans preparation step 6

Pour beans and their cooking liquid into an oven-proof dish or pot with a fitted lid. Cover and bake in a preheated oven at 150°C (fan 130°C, gas mark 1-2)(approximately 300°F/convection 265°F for about 1 hour.