Low Glycemic Carb Reduced Sugar Baked Bean RecipeReport Violation
Carbs Per Serving: 16.7 g
Prep Time: 4 hours
Skill Level: Easy
I woke up yesterday morning craving baked bean. Random, I know, right? But, I had to have them and I didn't want all the sugar and carbs that come along with this tasty dish.
I did a little research and found that Cannellini and White Kidney beans contain phaseolamin which can help keep absorption of calories from starchy foods lower, while still allowing people to enjoy some of their favorite foods that might be higher in carbs than they prefer.
This unique effect was discovered by Venezuelan cattle ranchers, who fed their herds raw kidney beans in the early 1970’s to fatten cattle. These ranchers reported to government scientists that their cattle lost, rather than gained, weight from the kidney bean feed supplement. These findings were verified in laboratory animal feeding experiments, and published by Venezuelan scientists.
Enough of the science! This recipe is really tasty and completely satisfied my bizarre craving. You will enjoy it too. Bon Appetit.
1 pound Cannellini and White Kidney beans, sorted, rinsed
6 cups water
1 bay leaf
2 cups finely diced onion
1 tablespoon olive oil
2 tablespoons minced garlic
1 cup unsweetened apple cider or apple juice
2 cups diced unpeeled apple
2 tablespoons molasses
1/4 cup Fructevia, Steviva Brand Stevia Blend or a dash Steviva Brand Stevia Powder
1/4 cup tomato paste
2 tablespoons brown mustard
1 teaspoon curry powder
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/2 cup cooked and cubed bacon (optional)
In a large pot, combine the beans, water, and bay leaf, and bring to a boil. Allow the beans to boil for 15 minutes, then reduce the heat to medium, and cook the beans for 1 to 2 hours or until tender.
Meanwhile, in a skillet cook bacon until crisp then set aside.
In the same skillet saute the onion in the olive oil for 5 minutes or until soft and slightly browned. Add the garlic and saute an additional minute. Remove from the heat and set aside.
When the beans are tender, drain them, and discard the bay leaf. Transfer the beans to a 2 1/2-quart casserole dish or Dutch oven. Add the reserved onion mixture, the remaining ingredients, and stir well to combine.
Cover the casserole dish with a lid or aluminum foil. Bake at 300 degrees for 1 hour, remove the lid or aluminum foil, and bake an additional 30 minutes. Serve hot or cold.