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Maple-Rum Baked Beans


Add a sweet taste to your baked beans with this easy and delicious recipe.













Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber


2 cups navy beans, dried
2 teaspoons sesame oil
1 small onions
onion, peeled
1 cup maple syrup
¼ cup rum
2 teaspoons salt
1 teaspoon dry mustard


*NOTE: Original recipe used 2 tablespoon dark sesame oil.

**NOTE: Omit the rum if you prefer, but it lends a rich flavor. What I did since I didn't have any rum was to use 2 teaspoon rum extract - it was really good.

Soak beans in water to cover 8 hrs or overnight.

Preheat oven to 300℉. Drain beans, rinse and add to a heavy kettle with 6 cup fresh water. Bring to a boil; lower heat and simmer 10 min. Drain beans, reserving cooking water.

Place beans in bean pot or ovenproof casserole; mix with sesame oil. Place onion in center of pot. In small bowl, mix maple syrup, rum, salt, dry mustard and ½ cup reserved bean liquid. Pour mixture over beans. Add just enough bean liquid to cover beans. Cover pot; bake 2 hrs.

Add remaining bean liquid. Stir well; bake until beans are soft and liquid is nearly absorbed, 1½ to 2 hrs more. Add water as needed. Uncover casserole during the last 30 min of bakng. Serve hot.

Makes 8 side dish servings or 6 as a main dish.

Helpful Hints: To prepare beans in a slow cooker, simmer soaked beans in 6 cup water in saucpan until beans are tender, 40 to 60 min. Drain, reserving cookign liquid. Add beans to slow cooker with ½ cup reserved bean cooking liquid, copped onion and remaining ingredients. Cook on high 5 to 6 hrs, or low 10 to 12 hrs.

Try soaking beans using the quick soak method. Cover beans with 6 cup water in a heavy pot, bring to a boil, boil gently 2 min, turn off heat, cover and let stand 1 hr. Drain; proceed with recipe.


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 139g (4.9 oz)
Amount per Serving
Calories 3956% of calories from fat
 % Daily Value *
Total Fat 3g 4%
Saturated Fat 0g 2%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 795mg 33%
Total Carbohydrate 27g 27%
Dietary Fiber 11g 44%
Sugars g
Protein 28g
Vitamin A 0% Vitamin C 5%
Calcium 14% Iron 25%
* based on a 2,000 calorie diet How is this calculated?


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