Baked beans get no respect.  Although this summertime side dish is often served at picnics and parties, many people skip heaping baking beans on their paper plate. The humble bean is packed with great nutrition and flavor. Beans have an ancient history; one of the longest-cultivated plants. Like other legumes, beans are low in fat, high in protein and fiber. Beans contain high levels of magnesium which helps protect the entire cardiovascular system. They are a great source of iron and B vitamins. Beans come in a variety of size and color which gives them a wonderful versatility when using them recipes.

With so much going for the bean, why don’t folks eat them more often? Beans have the bad reputation for causing stomach irritation and flatulence.  The wise cook knows how to properly prepare their bean recipes in a way that reduces such offense side effects. Simply soak the beans or add a couple teaspoons of vinegar or cumin to recipes to help reduce digestive difficulties related to beans. Beans are a worthy of more attention and respect.

Spicy Baked Beans

Ingredients:

One yellow onion, finely chopped

One can (14.9oz.) of dark red kidney beans*

One can (14.9 oz.) of black beans*

One cans (14.9 oz.) of garbanzo beans*  

1/2 cup of barbeque sauce (Sweet Baby Rays)

One tablespoon of Worcestershire sauce

Two teaspoons of apple cider vinegar

1 tablespoon of smoked paprika

One teaspoon of ground cumin

A dash of Tabasco sauce

¼ teaspoon of onion powder

¼ teaspoon of garlic powder

*You can use other kinds of beans if preferred

1. Open three cans of beans and drain completely. Then rinse the beans again with cold water and drain completely.  Set aside.

2. In a separate bowl, combine the barbeque sauce, Worcestershire sauce, apple cider vinegar, smoked paprika, ground cumin, Tabasco sauce, onion powder and garlic powder.  Mix thoroughly.

3. Pour the mixture over the three beans mixture. Stir completely.  Then pour the beans mixed with sauce into a one quart baking dish.

Bake at 350 degrees Fahrenheit for 20 minutes until bubbly.  Serve immediately.

Baked beans are as American as apple pie.  Although beans are packed with good protein and nutrition, the humble bean can often be overlooked. Many people experience digestive difficulties when eating beans.  The wise cook knows how to prepare baked bean recipes to avoid digestive irritations and flatulence.  Let’s give beans the respect they deserve this summer.