Serves 1 · Prep 10 min · Cook 330 min · 615 calories per serving
A classic New England dish featuring navy beans slow-cooked in a sweet and savory molasses sauce with salt pork or bacon until perfectly tender and rich.
Why it's healthy
Boston Baked Beans offer significant nutritional benefits, primarily from their main ingredient, navy beans. Beans are an excellent source of plant-based protein, crucial for muscle repair, and are packed with dietary fiber. This fiber aids in digestive health, promotes a feeling of fullness, and helps stabilize blood sugar levels. They are also rich in essential minerals like iron, which is vital for oxygen transport; magnesium, important for nerve function; and potassium, which helps regulate blood pressure. The addition of blackstrap molasses contributes extra iron and calcium. While traditionally high in sugar and sodium, the core ingredients provide substantial, wholesome nutrition.
Ingredients
1/2 cup dried navy beans
1 oz salt pork or thick-cut bacon, diced
1/4 small onion, finely chopped
2 tbsp molasses
1 tbsp brown sugar
1/2 tsp dry mustard
1/4 tsp salt
1/8 tsp black pepper
2 cups water, plus more as needed
Instructions
1. Place beans in a bowl, cover with cold water, and let soak for at least 8 hours or overnight.
2. Drain the soaked beans, transfer to a saucepan, and cover with fresh water. Bring to a boil, then reduce heat and simmer for 45-60 minutes, until tender but not mushy. Drain, reserving the cooking liquid.
3. Preheat your oven to 300°F (150°C).
4. In a small bowl, whisk together the molasses, brown sugar, dry mustard, salt, pepper, and 1 cup of the reserved bean cooking liquid until smooth.
5. Place the diced salt pork/bacon and chopped onion in the bottom of a small bean pot or Dutch oven.
6. Add the cooked beans on top.
7. Pour the molasses mixture over the beans. Add more of the reserved cooking liquid until the beans are just barely covered.
8. Cover the pot and bake for 4-6 hours. Check every hour or so and add more cooking liquid if the beans look dry.
9. For the final hour of cooking, remove the lid to allow the sauce to thicken and darken.
10. The beans are done when they are completely tender and the sauce is thick and syrupy. Serve hot.