Low FODMAP Baked Beans
These low FODMAP baked beans are homemade, gut-friendly, and packed with sweet, tangy flavor.
Servings: 10 Servings
Ingredients
- 8 ounces canned tomato sauce
- 2 tablespoons pure maple syrup (Note 1)
- 2 tablespoons apple cider vinegar
- 2 tablespoons ketchup (Note 2)
- 2 tablespoons packed brown sugar
- 1 tablespoon molasses
- 1 tablespoon gluten free tamari soy sauce
- 1 tablespoon Worcestershire sauce
- 1 tablespoon Dijon mustard
- ¼ teaspoon low FODMAP garlic salt (Note 3)
- ¼ teaspoon Kosher salt
- ¼ teaspoon ground black pepper
- 15 ounces canned cannellini beans drained and rinsed well
- 15 ounces canned pinto beans drained and rinsed well
- Garnish with chopped green onions (only the green part)
Instructions
- Preheat the oven to 350 degrees F. Grease a 2 quart baking dish with nonstick cooking spray or softened butter.
- Drain and rinse the canned beans well. Set aside.
- In a large bowl, whisk the tomato sauce, maple syrup, apple cider vinegar, ketchup, molasses, soy sauce, Worcestershire sauce, Dijon mustard, low FODMAP garlic salt, salt and black pepper. Stir until combined.
- Stir the drained beans into the tomato mixture. Pour into the prepared pan.
- Bake uncovered for 1 hour in a 350 degree F oven or until bubbly. Remove from the oven and let sit for 15 minutes. They'll thicken up more as they cool slightly. Season to taste with additional salt and pepper, if needed.
Notes
Low FODMAP Serving Size: ½ cup
Note 1: Use only pure maple syrup. Imitation maple syrup can contain high fructose corn syrup.
Note 2: Use Simply Heinz which does not have high fructose corn syrup in the ingredients. Or use low FODAMP certified ketchup.
Note 3: Use low FODMAP garlic salt from Smoke and Sanity or add a splash of garlic infused olive oil.
Alternative Cooking Method: Pour the beans and sauce into a greased 3-quart slow cooker and cook on low for 3-4 hours. If the sauce is thin towards the end of cooking time, remove the cover for the last 30 minutes.
Nutrition Information
Serving: 1 ServingCalories: 107kcalCarbohydrates: 21gProtein: 5gFat: 1gSugar: 7g
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