Ingredients
1 lb dried navy beans, soaked overnight and drained
1 large yellow onion, finely diced
3 cloves garlic, minced
1/2 cup pure maple syrup
2 tablespoons unsulphured molasses
1/2 cup unsalted tomato paste
1/4 cup apple cider vinegar
1 tablespoon smoked paprika
1 teaspoon liquid smoke
1 teaspoon dry mustard powder
1/2 teaspoon ground black pepper
4 cups water (plus more for soaking)
Instructions
Step 1: Place the soaked and drained navy beans in a large pot and cover with fresh water. Bring to a boil, then reduce heat and simmer for about 45-60 minutes until beans are tender but still hold their shape.
Step 2: Preheat your oven to 325°F (165°C). In a large Dutch oven or oven-safe pot, sauté the diced onion and garlic in a splash of water or oil over medium heat until softened.
Step 3: Stir in the tomato paste, maple syrup, molasses, apple cider vinegar, smoked paprika, mustard powder, liquid smoke, and black pepper. Mix well to create a smooth sauce base.
Step 4: Add the par-cooked beans to the Dutch oven along with 2 cups of the bean cooking liquid (or fresh water). Stir gently to combine all ingredients.
Step 5: Cover the pot with a lid and bake in the preheated oven for 3 hours. Check occasionally; if the beans look dry, add a small amount of water.
Step 6: Remove the lid and bake for an additional 45-60 minutes until the sauce has thickened and the top is slightly caramelized. Let rest for 10 minutes before serving.
Notes
Always use dried beans for the lowest possible sodium content. Liquid smoke is the key for that authentic BBQ flavor.
- Prep Time: 20 minutes
- Cook Time: 4 hours
- Category: Side Dishes
- Cuisine: American
Nutrition
- Serving Size: 1 cup
- Calories: 245 kcal
- Sugar: 14 g
- Sodium: 35 mg
- Fat: 1.5 g
- Saturated Fat: 0.3 g
- Unsaturated Fat: 0.8 g
- Trans Fat: 0 g
- Carbohydrates: 48 g
- Fiber: 12 g
- Protein: 13 g
- Cholesterol: 0 mg
Keywords: low sodium baked beans, smoky baked beans, healthy side dish, vegetarian baked beans, heart healthy recipe
