Baked Beans

Makes about 8 1-cup servings

These beans may be "baked" on the stovetop, in the oven, or in a slow cooker. The longer they cook, the more delicious they become. The optional torula yeast has a distinctive smoky flavor and is sold in natural food stores.

2 ¹/₂ cups dry navy beans (or other small white beans)
1 onion, chopped
1 15-ounce can tomato sauce
¹/₂ cup molasses
2 teaspoons stone-ground or Dijon mustard
2 teaspoons vinegar
¹/₂ teaspoon garlic granules or powder
1 teaspoon salt
1 teaspoon torula yeast (optional)

Rinse beans thoroughly, then soak in 6 cups of water for 6 to 8 hours or overnight. Discard the soaking water and place beans and onion in a pot with enough fresh water to cover the beans with 1 inch of liquid. Bring to a simmer, then cover and cook until beans are tender, about 2 hours.

Add tomato sauce, molasses, mustard, vinegar, garlic, salt, and torula yeast, if using. Cook, loosely covered, over very low heat for 1 to 2 hours. Or, transfer to an ovenproof dish and bake covered at 350°F for 2 to 3 hours.

Slow cooker variation: Place cooked beans into a slow cooker with remaining ingredients. Cover and cook on high for 2 to 3 hours.

Per 1-cup serving

• Calories: 294
• Fat: 1.1 g
• Saturated Fat: 0.1 g
• Calories from Fat: 3.5%
• Cholesterol: 0 mg
• Protein: 13.2 g
• Carbohydrates: 59.9 g
• Sugar: 14.8 g
• Fiber: 16.7 g
• Sodium: 596 mg
• Calcium: 157 mg
• Iron: 5.1 mg
• Vitamin C: 5.7 mg
• Beta Carotene: 112 mcg
• Vitamin E: 0.7 mg

Source: Healthy Eating for Life for Children by Amy Lanou, Ph.D.; recipe by Jennifer Raymond, M.S., R.D.