Baked Beans
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.
(Percentage of daily recommendation)
| Calorie | 175 cal. | (8 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 3 g | (3 %) | ||
| Carbohydrates | 27 g | (18 %) | ||
| Sugar added | 10 g | (40 %) | ||
| Roughage | 6.5 g | (22 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.6 mg | (5 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.6 mg | (22 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 73 μg | (24 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 6.6 μg | (15 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 6 mg | (6 %) | ||
| Potassium | 697 mg | (17 %) | ||
| Calcium | 67 mg | (7 %) | ||
| Magnesium | 59 mg | (20 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 0.5 g | |||
| Uric acid | 95 mg | |||
| Cholesterol | 0 mg |
Ingredients
- 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
Preparation steps
Place beans in a sieve, rinse well with cold water and drain.
Peel and dice onions. Heat oil in a pan over medium heat. Cook onions about 1 minute.
Juice orange. Add maple syrup, orange juice, chile pepper and ketchup to the pan. Bring to a boil.
Stir in mustard powder.
Add beans and stir to combine.
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.