Healthy Baked Beans (with lentils)
Using lentils makes this version of baked beans a snap. No soaking required! These are smoky and sweet, and go perfect with your summer BBQ, without undoing all your healthy goals!
Servings 8
Calories 254kcal
Ingredients
- 1 pound Dry, green (or brown) lentils
- 1 Bay leaf
- 5 cups Homemade Vegetable Stock or low/no sodium vegetable broth
- 1 ¾ cup Water
- ½ cup whole, pitted Dates
- ½ cup Low Sugar Ketchup, or BBQ Sauce
- 1 tablespoon Low sodium Soy Sauce
- 1 teaspoon Dry Mustard Powder
- ½ teaspoon Liquid Smoke
- ¼ teaspoon Ground Ginger
- ½ large Onion chopped
Instructions
- Preheat oven to 350 degrees F.
- In a Dutch oven, or other large, ovenproof pot, combine lentils, bay leaf, and broth. Bring to a boil, reduce heat to medium-low, and simmer for 15 minutes, until liquid is completely absorbed. Discard bay leaf.
- In the meantime, in a small pot, bring water to a boil. Remove from heat and add dates.
- When the lentils are done, remove from heat and set aside. Pour the date/water mixture into a high-speed blender, and add ketchup or BBQ sauce, soy sauce, dry mustard, liquid smoke, and ginger. Process on high speed until smooth.
- Add date mixture and chopped onion to lentils, and stir. Bake, covered, for 45-60 minutes. Uncover the last 15 minutes.
Nutrition
Calories: 254kcal | Carbohydrates: 50.1g | Protein: 14.7g | Fat: 0.7g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 0.2g | Sodium: 70.8mg | Potassium: 532.5mg | Fiber: 7.1g | Sugar: 12.8g | Vitamin A: 5.9IU | Vitamin C: 3.9mg | Calcium: 33.3mg | Iron: 3.9mg
