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Healthy Baked Beans

Print Recipe
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 2 cans (15 oz each) navy beans or great northern beans, drained and rinsed
  • 10–12 oz lean chicken or turkey sausage, sliced into 1/2-inch coins
  • 1 small yellow onion, finely diced
  • 2 cloves garlic, minced
  • 1 cup low-sodium tomato sauce or crushed tomatoes
  • 2 tablespoons tomato paste
  • 1–2 tablespoons pure maple syrup start with 1; adjust to taste
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon Dijon mustard
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4–1/2 teaspoon liquid smoke optional but awesome
  • 1/2 cup low-sodium chicken broth or water
  • 1 teaspoon olive oil if sausage isn't releasing much fat
  • Optional garnishes chopped parsley, sliced scallions, a squeeze of lemon

Method
 

  1. Set your oven to 350°F (175°C). Lightly grease a medium baking dish.
  2. Heat a large skillet over medium. If your sausage is very lean, add 1 teaspoon olive oil. Brown the sliced sausage for 3–4 minutes per side until caramelized. Transfer to a bowl.
  3. In the same pan, add onions and a pinch of salt. Cook 4–5 minutes until translucent and lightly browned. Stir in garlic for 30 seconds until fragrant (aka don't burn it).
  4. Add tomato sauce, tomato paste, maple syrup, vinegar, Dijon, smoked paprika, cumin, black pepper, and broth. Stir to combine. Simmer 3–4 minutes until slightly thickened. Taste; adjust salt, vinegar, or maple as needed.
  5. Stir in the rinsed beans and the browned sausage. Add liquid smoke if using. Mix gently so you don't break the beans. The mixture should be saucy but not watery.
  6. Transfer to the baking dish. Bake uncovered for 25–30 minutes until bubbling and glossy with light caramelization around the edges.
  7. Let it sit 10 minutes so the sauce thickens. Garnish with parsley or scallions if you're feeling fancy.