Recipes · American · Side Dishes
Boston Baked Beans
One serving has 657 kcal and 22 g protein, and at least a fifth of a woman's daily need of copper (104%), manganese (97%), folate (84%), magnesium (74%), thiamin (73%) and phosphorus (58%). Ready in 270 minutes.
- Preparation: 30 min
- Cooking: 240 min
- Makes: 1 serving (451 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free
- Contains: mustard, pork
Ingredients
- 90 g Navy beans, dried
- 30 g Salt pork
- 25 g Molasses
- 10 g Sugar, brown
- 5 g Mustard
- 40 g Onions, raw
- 250 g Water
- 0.5 g Salt
Method
- Rinse the navy beans and soak them in plenty of cold water for at least 8 hours or overnight; drain.
- Put the soaked beans in a pot with the water, bring to a boil, and boil hard for 10 minutes, then reduce the heat and simmer for 45 minutes until just tender; drain, reserving the cooking liquid.
- Preheat the oven to 150°C (300°F). Dice the onion and salt pork.
- In a small bean pot or ovenproof dish, mix the molasses, brown sugar, mustard and salt with 200 g of the reserved cooking liquid.
- Stir in the beans, onion and salt pork, then cover and bake for 3.5-4 hours, checking every hour and topping up with a little more of the cooking liquid if it looks dry, until the beans are very tender and the sauce is thick and dark.
- Uncover for the last 30 minutes to let the top brown slightly, then serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 657 kcal | 31% |
| Carbohydrates | 87.2 g | |
| Water | 309 mL | |
| Fiber | 14.7 g | 49% |
| Protein | 22.3 g | 46% |
| Tryptophan | 0.23 g | |
| Threonine | 0.71 g | |
| Isoleucine | 0.91 g | |
| Leucine | 1.7 g | |
| Lysine | 1.3 g | |
| Methionine | 0.27 g | |
| Cystine | 0.19 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.47 g | |
| Valine | 1.2 g | |
| Histidine | 0.48 g | |
| Fat | 25.7 g | |
| Monounsaturated | 11.6 g | |
| Polyunsaturated | 3.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.9 g | |
| Saturated | 9 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 25.8 mg | |
| Calcium | 214 mg | 21% |
| Copper | 0.94 mg | 104% |
| Iron | 6.5 mg | 36% |
| Magnesium | 230 mg | 74% |
| Manganese | 1.7 mg | 97% |
| Phosphorus | 407 mg | 58% |
| Potassium | 1,532 mg | 33% |
| Selenium | 18.1 µg | 33% |
| Sodium | 1,082 mg | |
| Zinc | 3.8 mg | 47% |
| Thiamin (vitamin B1) | 0.8 mg | 73% |
| Riboflavin (vitamin B2) | 0.18 mg | 16% |
| Niacin (vitamin B3) | 2.8 mg | 20% |
| Pantothenic acid (vitamin B5) | 1 mg | 20% |
| Pyridoxine (vitamin B6) | 0.63 mg | 48% |
| Folate (vitamin B9) | 336 µg | 84% |
| Cobalamin (vitamin B12) | 0.09 µg | 4% |
| Choline | 91.6 mg | 22% |
| Vitamin A | 0.25 µg | 0% |
| Vitamin C | 3 mg | 4% |
| Vitamin D (D2 + D3) | 2.7 IU | 0% |
| Vitamin E | 0.04 mg | 0% |
| Vitamin K | 2.5 µg | 3% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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