This Vegetarian Baked Beans Recipe Makes 18 Servings of Healthy Delight


Combine the following ingredients in a Crock Pot :

  • 10 cups water
  • 2½ cups dried Great Northern or navy beans
  • 1 whole potato, peeled
  • 1 whole onion

Cook on high overnight or till beans are done. Remove popato and onion from the beans and throw away. Drain off excess liquid.

Variation: Use 4 15-0unce cans Great Northern or navy beans.

Add:

  • 1 6-ounce can tomato paste
  • ¼ cup molasses
  • ½ cup honey (add to desired sweetness - if your diabetes is not controlled, go very easy here!)
  • 1 tablespoon syrup
  • ½ teaspoon garlic granules
  • 1 teaspoon onion salt
  • 1 teaspoon onion powder
  • ½ teaspoon salt
  • 1 20-ounce can crushed pineapple

Cook on low till ready to serve.

Note: This recipe and its associated nutritional and serving information can be found in my favorite "even-a-guy-can-use-it" cookbook, Tasty Vegan Delights written by Gloria Lawson and Debbi Puffer.

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A few healthy tips about beans

  1. It is best to soak beans in cold water for several hours (or overnight) before cooking.
  2. The skin is the least digestible portion of the bean and may cause flatulence. Beans can be boiled and pureed to eliminate the skin.
  3. Typical composition, e.g. white bean:
    • 15% fiber
    • 4% minerals
    • 45% carbohydrates
    • 1% fat
    • 23% protein
    • 11% water
  4. Compared (by weight) to eggs, bean proteins contain adequate amounts of all essential amino acids, except methionine (poor in all legumes). This small deficit is easily offset by combining beans with other foods, eg grains (wheat, rice, corn, etc).
 
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