Recipes

Baked Beans
Makes about 8 cups

These beans may be “baked,” on the stovetop, in the oven, or in a crockpot. The longer they cook, the more delicious they become. You’ll notice that the last ingredient is “Bakkon yeast.” This is not the same as “baking yeast.” Rather, it is a brand name for torula yeast, which has a distinctive, smoky flavor, and is sold in natural food stores.

2-1/2 cups dried navy beans (or other small white beans)
1 onion, chopped
1 15-ounce can tomato sauce
1/2 cup molasses
2 teaspoons stone ground or Dijon mustard
2 tablespoons vinegar
1/2 teaspoon garlic granules or powder
1 teaspoon salt
1 teaspoon Bakkon yeast (optional)

Rinse beans and soak in 6 cups of water for 6 to 8 hours or overnight. Drain and rinse. Place beans in a large pot with onion. Cover and simmer until beans are tender, about 2 hours.

Add tomato sauce, molasses, mustard, vinegar, garlic granules, salt, and Bakkon yeast if using. Cook, loosely covered, over very low heat for 1 to 2 hours. Or, transfer to an ovenproof dish and bake at 350oF for 2 to 3 hours.

Crockpot variation: Place cooked beans into a crockpot with remaining ingredients. Cover and cook on high for 2 to 3 hours.

Per 1-cup serving: 166 calories; 6 g protein; 36 g carbohydrate; 0.6 g fat; 6 g fiber; 520 mg sodium; calories from protein: 14%; calories from carbohydrates: 83%; calories from fats: 3%

Recipe from Healthy Eating for Life for Children by Amy Lanou, Ph.D

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