Recipe by Eshun Mott
2 cups navy beans, soaked in water overnight
2 tbsp olive oil
1 cup chopped yellow onion
1 tbsp peeled, chopped ginger
2 tsp chopped garlic
1/2 cup fancy molasses
1/4 cup tomato paste
2 tbsp Dijon mustard
1 tbsp low-sodium soy sauce, (gluten free if needed)
1 tsp chopped chipotle chili, in adobo
1/2 tsp salt
1 bay leaf
2 cups water
Drain beans and place in a pot with enough water to cover them by 2 in. Bring to a boil, turn heat to medium-low and simmer gently for 30 min or until tender. Drain and reserve.
Preheat oven to 300°F (150°C). Heat oil in a Dutch oven or other heavy, ovenproof pot over medium. Add onion and sauté for 2 min or until softened. Add ginger and garlic and sauté for 1 min longer. Stir in molasses, tomato paste, mustard, soy sauce, chipotle chilies, salt, bay leaf and water. Turn heat to high and bring to a boil. Simmer for 10 min or until flavours have come together. Stir in beans, return to a boil, cover pot and place in oven for 40 min. Remove lid and bake for 10 min longer or until sauce has thickened.
Protein 23g, Carbohydrates 102g, Fat 9g, Fibre 18g, Sodium 585mg.
Freeze cooked portions of beans. Defrost and warm gently in a saucepan on medium-low, adding a little water and salt if needed.