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Baked Beans

Baked Beans

with Maple Syrup and Chiles
20 min., ready in 1 hr 20 min.
Time:
175
calories
Calories:
Health Score:
75 / 100
Ingredientsfor  
Ingredients
1 lb cooked white Beans (canned; drained weight)
2 onions
1 Tbsp olive oil
½ Orange
2 Tbsps Maple syrup
1 dried chili pepper
¾ cup Ketchup
1 tsp mustard powder
How healthy are the main ingredients?
KetchupMaple syrupolive oilonionOrange
Preparation
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.

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie175 cal.(8 %)
Protein8 g(8 %)
Fat3 g(3 %)
Carbohydrates27 g(18 %)
Sugar added10 g(40 %)
Roughage6.5 g(22 %)
Healthy, because

Healthy, because

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.

Even smarter

Even smarter

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.

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