Vegetarian Baked Beans in Tomato Sauce Recipe | Healthy & Easy

Vegetarian Baked Beans in Tomato Sauce are a delightful, hearty dish that brings comfort and satisfaction to any meal. This classic recipe has its roots in American cuisine but has been adapted and enjoyed worldwide. Traditionally made with pork, this vegetarian version is packed with flavors from spices, vegetables, and tangy tomato sauce, making it a healthy and delicious option for everyone. Whether you’re looking for a filling side dish or a main course, these baked beans are sure to please.

Ingredients

Main Ingredients

• 2 cups dried navy beans (or any small white beans)
• 1 large onion, diced
• 2 cloves garlic, minced
• 1 large carrot, diced
• 1 red bell pepper, diced
• 2 cups tomato sauce
• 1/4 cup tomato paste
• 1/4 cup maple syrup (or molasses)
• 1/4 cup apple cider vinegar
• 1 tablespoon mustard
• 1 teaspoon smoked paprika
• 1 teaspoon cumin
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 2 bay leaves
• 4 cups vegetable broth
• 2 tablespoons olive oil

Optional Ingredients

• 1 teaspoon chili powder (for a spicy kick)
• 1 tablespoon soy sauce (for a deeper umami flavor)
• 1/4 cup chopped fresh parsley (for garnish)

Instructions

Step-by-Step Cooking Instructions

Step 1: Prepare the Beans

1. Rinse and soak the beans: Place the dried navy beans in a large bowl and cover with water. Let them soak overnight or for at least 8 hours. Drain and rinse the beans before cooking.
2. Cook the beans: In a large pot, add the soaked beans and cover with fresh water. Bring to a boil, then reduce heat and simmer for about 45 minutes to an hour until the beans are tender. Drain and set aside.

Step 2: Prepare the Sauce

3. Sauté the vegetables: In a large skillet, heat the olive oil over medium heat. Add the diced onion, garlic, carrot, and red bell pepper. Cook until the vegetables are soft and the onion is translucent, about 5-7 minutes.
4. Add the spices: Stir in the smoked paprika, cumin, salt, and black pepper. Cook for another minute until the spices are fragrant.

Step 3: Combine and Bake

5. Mix the sauce: Add the tomato sauce, tomato paste, maple syrup, apple cider vinegar, mustard, and bay leaves to the skillet. Stir to combine.
6. Add the beans: Gently fold in the cooked beans and stir until they are well-coated with the sauce.
7. Bake: Preheat your oven to 350°F (175°C). Transfer the bean mixture to a large baking dish and pour the vegetable broth over the top. Cover with foil and bake for 1 hour. Remove the foil and bake for an additional 30 minutes until the sauce is thickened and bubbly.

Step 4: Serve

8. Garnish and enjoy: Remove from the oven, discard the bay leaves, and let the beans cool slightly before serving. Garnish with fresh parsley if desired.

Tips and Variations

Cooking Tips

• Soaking beans: If you’re short on time, you can use the quick-soak method. Bring beans and water to a boil, then remove from heat and let sit for 1 hour.
• Consistency: If the sauce is too thick after baking, add a little more vegetable broth. If it’s too thin, let it bake uncovered a bit longer.

Variations

• Spicy Beans: Add 1 teaspoon of chili powder or a chopped jalapeño for extra heat.
• Sweet Beans: Substitute maple syrup with molasses for a deeper sweetness.
• Smoky Flavor: Add a dash of liquid smoke or more smoked paprika.

Substitutions

• Beans: You can substitute navy beans with pinto beans, black beans, or cannellini beans.
• Sweetener: Honey can be used instead of maple syrup for a different sweetness profile.

Nutritional Information (Per Serving)

• Calories: 250
• Protein: 12g
• Carbohydrates: 45g
• Dietary Fiber: 12g
• Sugars: 12g
• Fat: 4g
• Saturated Fat: 0.5g
• Sodium: 600mg
• Potassium: 900mg

Vegetarian Baked Beans in Tomato Sauce are not only delicious but also packed with nutrients. They are a great source of protein, fiber, and essential vitamins, making them a perfect addition to any meal. Try this recipe and enjoy the rich, tangy, and slightly sweet flavors that will surely become a favorite in your household.