Low Fat Boston Baked Beans

Indulge in the classic comfort of **Low Fat Boston Baked Beans**, a healthier twist on a timeless favorite! This recipe captures the deep, smoky sweetness of traditional baked beans while keeping the fat content minimal, making it perfect for a nutritious side or a hearty main dish. Featuring tender navy beans simmered in a rich, flavorful sauce of molasses, brown sugar, tomato paste, and warming spices like ginger and mustard powder, each bite is packed with bold, tangy goodness. A touch of optional liquid smoke elevates the dish with a hint of barbecue-style depth. Slow-baked to perfection, these beans develop a luscious, thick sauce that's perfect for soaking up with whole-grain bread. With just 15 minutes of prep and simple pantry staples, this low-fat recipe is an easy, guilt-free way to enjoy an iconic New England dish!

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:240 mins

Total Time:255 mins

Servings: 6

Ingredients

• 2 cups dried navy beans
• 6 cups water
• 1 medium onion, diced
• 0.333 cup dark molasses
• 2 tablespoons brown sugar
• 2 tablespoons tomato paste
• 2 tablespoons apple cider vinegar
• 1 teaspoon mustard powder
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.5 teaspoon ground ginger
• 0.5 teaspoon garlic powder
• 1 bay leaf
• 0.25 teaspoon liquid smoke (optional)

Directions

Step 1

Rinse the navy beans under cold water, removing any debris or damaged beans.

Step 2

In a large pot, combine the beans with 6 cups of water. Bring to a boil over medium-high heat.

Step 3

Boil the beans for 5 minutes, then remove from heat. Cover and let sit for 1 hour to soak.

Step 4

After soaking, drain the beans and set aside.

Step 5

Preheat your oven to 300°F (150°C).

Step 6

In the same large pot, sauté the diced onion over medium heat until translucent, about 5 minutes.

Step 7

Add the molasses, brown sugar, tomato paste, apple cider vinegar, mustard powder, salt, black pepper, ground ginger, garlic powder, and bay leaf to the pot.

Step 8

Stir the mixture until well combined, and then add the drained beans.

Step 9

Pour in enough fresh water to barely cover the beans.

Step 10

If using, add the liquid smoke to the pot for a smoky flavor.

Step 11

Bring the mixture to a simmer over medium heat.

Step 12

Once simmering, cover the pot and place it in the preheated oven.

Step 13

Bake the beans for approximately 3.5 to 4 hours, checking periodically to ensure the beans remain just covered with water.

Step 14

If the beans appear dry, gently stir and add a little more hot water as needed.

Step 15

Once the beans are tender and the sauce has thickened to your liking, remove from the oven.

Step 16

Discard the bay leaf before serving.

Step 17

Serve the baked beans hot as a side dish or as a main course with whole-grain bread.

Nutrition Facts

Serving size	(2124.6g)

Amount per serving	% Daily Value*
Calories	1750.7

Total Fat 7.2g	0%
Saturated Fat 1.3g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 2487.6mg	0%
Total Carbohydrate 340.6g	0%
Dietary Fiber 65.6g	0%
Total Sugars 94.3g
Protein 93.0g	0%

Vitamin D 0IU	0%
Calcium 911.3mg	0%
Iron 26.4mg	0%
Potassium 7394.0mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 3.6%

Protein: 20.7%

Carbs: 75.7%