UnFoodie Bakes Beans

January 15, 2014

By Karen

I think it’s a New England thing to eat pork and beans with eggs for breakfast, and my father likes to do that. Beans are a great source of fiber, which I worry my parents don’t get enough of because my mother seems unaware of how important it is and doesn’t like or prepare many dishes that contain it (like beans).

So instead of letting Dad eat mushy canned beans, I make him some from “scratch” — dried Great Northern beans soaked in water overnight. But you can use any type of bean.

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For this batch, I used 1 1/2 bags (24 oz.) because I wanted to keep some for myself.

After soaking the beans in cold water at least 12 hours, they more than double in volume, but they’re still hard. You have to cook them before you can do anything with them. Trust me on this, I once tried making this dish in a crockpot without precooking the beans, thinking they’d surely soften in 8 hours, but I was dead wrong.

Before cooking, replace the soaking water with fresh cold water that submerses the beans an inch or two. Then boil those suckers for 30-45 minutes, until they’re soft. You can add salt to the water, but I don’t usually because I’m trying to keep them healthy. The pot can be covered or uncovered; if the water gets low, add more. Here they are cooked and drained…

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While the beans were boiling, I microwaved and broke up 8 slices of cooked bacon from Costco. It gives the beans porky flavor without so much fat.

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I also diced and sautéed a large onion with 2 cloves of garlic until they were soft. And preheated the oven to 325°.

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Now it’s time to throw the bacon, onions, and garlic onto the beans.

Next, I added molasses, mustard, ketchup, and BBQ sauce. These were the brands I had on hand…

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As for quantities, I usually eyeball it, but ballpark would be 1/4 cup each of molasses and mustard, and 1 cup each of ketchup and BBQ (although you can go heavier on one of these last 2 if you prefer either one’s taste. I added more of both after I snapped this picture).

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Mix it all together gently to coat all the beans, but try not to moosh them. At this point, I transferred them to my soup pot for baking.

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Cover the pot and bake for an hour to give all the ingredients a chance to “get happy,” as Emeril would put it.

A 1/2 cup serving of plain beans has only 70 calories, yet 13 grams of fiber (that’s 2 Weight Watchers® Plus Points) and is very hearty. I’d guess everything else in them adds maybe 30 calories per serving, tops.

These beans freeze well and can be reheated in the microwave. I ate mine as a healthy, almost fat-free, guilt-free side dish with dinner every night for a week.


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