Dietitian’s tip:
This legume dish is high in folate and a good source of iron. Getting enough of each nutrient may help prevent some types of the blood condition anemia.
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 2 g
- Saturated fat 0.5 g
- Trans fat 0 g
- Monounsaturated fat 1 g
- Cholesterol 3 g
- Sodium 224 mg
- Total carbohydrate 37 g
- Dietary fiber 6 g
- Added sugars 12 g
- Protein 10 g
- Total sugars 14 g
- Polyunsaturated fat 0.5 g
- Potassium 740 mg
- Calcium 96 mg
- Magnesium 114 mg
- Vitamin D 1 IU
- Iron 3 mg
