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Low Carb, Reduced Sugar Baked Beans

Yields12 ServingsPrep Time3 hrsCook Time3 hrsTotal Time6 hrs

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 perfect for back yard barbecues or a camping trip!

 1 lb Cannellini and White Kidney beans (Or your favorite!)
 6 water
 1 bay leaf
 2 finely diced onion
 1 tbsp olive oil
 2 tbsp minced garlic
 1 cup unsweetened apple cider (or apple juice)
 2 diced unpeeled apple
 2 tbsp molasses
 0.25 cup Fructevia, Steviva Blend (or a dash SteviaSweet)
 0.25 cup tomato paste
 2 tbsp brown mustard
 1 tsp curry powder
 1 tsp salt
 0.50 tsp freshly ground black pepper
 0.50 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 300ºF degrees for 1 hour, remove the lid or aluminum foil, and bake an additional 30 minutes.


Serve hot or cold.

Nutrition Facts

Serving Size 1

Servings 12

Amount Per Serving
Calories 230Calories from Fat 50
% Daily Value *
Total Fat 6g10%

Saturated Fat 1.5g8%
Trans Fat 0g
Cholesterol 5mg2%
Sodium 290mg13%
Net Carbohydrate 41g14%

Dietary Fiber 7g29%
Sugars 10g
Protein 10g20%

Vitamin A 2%
Vitamin C 15%
Calcium 6%
Iron 15%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.