Moroccan Baked Beans with Apples
These beans are delicious hot from the oven or cold as a side to a burger or sandwich.
Makes 8 Servings
1 Tbsp (15 mL) canola oil
1 medium onion, chopped finely
2 cloves garlic, minced
1 can (28 oz/798 mL) diced tomatoes
1/2 cup (125 mL) apple cider
2 Tbsp (30 mL) molasses
1 Tbsp (15 mL) seasoned rice vinegar or apple cider vinegar
1 Tbsp (5 mL) dry mustard
1 tsp (5 mL) coriander
1/2 tsp (2.5 mL) cinnamon
1/2 tsp (2.5 mL) cumin
1/2 tsp (2.5 mL) salt
2 cans (each 19 oz/540 mL) white kidney beans or navy beans, drained and rinsed
3 apples, peeled and cut into chunks
freshly ground pepper to taste
1. Lightly spray large (2.5 L/10 cup) casserole dish with cooking oil spray and set aside.
2. In Dutch oven or large saucepan, heat oil over medium heat. Add onions and garlic and sauté for about 3-4 minutes. Add tomatoes, cider, molasses, vinegar, mustard, coriander, cinnamon, cumin and salt. Bring to a boil. Cover, reduce heat and let simmer for about 15 minutes.
3. While simmering, preheat oven to 300°F (150°C). Place beans and apples in casserole dish. Remove tomato mixture from heat and pour oven beans and apples. Stir lightly to combine. Bake uncovered, for about 50 minutes. Let stand for 20-30 minutes before serving.
Per serving:
Calories: 206
Carbohydrate: 41.2 g (64%)
Protein: 11.3 g (22%)
Fat: 3.3 g (14%)
Fibre: 7.8 g