Number of servings
Serves 10
- Diabetes meal plan
- DASH diet
- Heart-healthy
- weight management
- Gluten-free
- high fiber
Ingredients
- 2 cups dried beans (often pinto beans), picked over and rinsed, soaked overnight, and drained
- 4 cups water
- 2 bay leaves
- 3/4 teaspoon salt, divided
- 1 yellow onion, chopped
- 1/2 cup light molasses
- 1 1/2 tablespoons dry mustard
- 3 strips thick-cut bacon, cut into 1/2-inch pieces
Directions
In a large, ovenproof pot with a tight-fitting lid or in a Dutch oven, combine the beans, water, bay leaves and 1/2 teaspoon of the salt over high heat. Bring to a boil. Reduce the heat to low.
Cover partially and simmer until the beans have softened but are still firm, about 65 to 75 minutes. Remove from the heat and discard the bay leaves. Don't drain the beans.
Preheat oven to 350 F.
Stir the onion, molasses, mustard, bacon and the remaining 1/4 teaspoon salt into the beans. Cover and bake until the beans are tender and coated with a light syrup — 4 1/2 to 5 hours.
Check regularly to make sure the beans don't dry out. Stir and add hot water as needed.
Nutritional analysis per serving
Serving size: About 1/2 cup
- Calories 202
- total fat 2g
- saturated fat 0.5g
- trans fat 0g
- monounsaturated fat 1 gram
- Cholesterol 3g
- Sodium 224 mg
- total carbohydrates 37g
- dietary fiber 6g
- added sugars 12g
- protein 10g
- total sugar 14g
- polyunsaturated fat 0.5g
- Potassium 740 mg
- Calcium 96 mg
- magnesium 114 mg
- Vitamin D 1 IU
- iron 3 mg