Nutrition per serving may change if servings are adjusted.
3 tablespoons canola oil
1 large onion, finely chopped
3 (15 ounce) cans low-sodium navy or great northern beans, rinsed
1½ cups water
¾ cup ketchup
⅓ cup maple syrup
1 tablespoon cider vinegar
1 teaspoon dry mustard
½ teaspoon salt
½ teaspoon ground pepper
Heat oil in a large saucepan over medium-high heat. Add onion and cook, stirring occasionally, until browned, 6 to 10 minutes.
Add beans, water, ketchup, maple syrup, vinegar, mustard, salt and pepper. Bring to a boil over high heat. Reduce heat to a simmer and cook, stirring occasionally, until beans are very tender and the liquid has thickened, about 30 minutes.
To make ahead: Refrigerate for up to 3 days. Reheat on the stovetop or in the microwave.
192 calories;4 g fat(0 g sat); 7 g fiber; 32 g carbohydrates; 7 g protein; 34 mcg folate; 0 cholesterol; 11 g sugars; 10 g added sugars; 108 IU vitamin A; 2 mg vitamin C; 92 mg calcium; 2 mg iron; 351 mg sodium; 377 mg potassium
Carbohydrate Servings: 2
Exchanges: 1 lean-protein, 1 starch, ½ fat, ½ other carbohydrate, ½ vegetable