Beans and Grains

SWEET-AND-SOUR BEANS

SWEET-AND-SOUR BEANS

Prep time: 5 minutes, plus overnight to soak / Cook time: 7 to 8 hours on low
Combining sweet and sour flavors may make you think of pork and
other meat dishes, but the flavors work wonderfully for beans, as
well. Dried white beans are used in this recipe, but you can use the
beans of your choice. The beans freeze very well so you can make
a big batch and keep some on hand as a great side dish for future
meals.
Serves 8
1 pound white beans, soaked overnight
4 cups Savory Vegetable Broth (here) or low-sodium vegetable broth
1 (6-ounce) can no-salt-added tomato paste
1 cup water
3 carrots, diced
1 sweet onion, diced
2 red, orange, yellow, or green bell peppers, diced
¼ cup Homemade Ketchup (here)
¼ cup dry cooking sherry
¼ cup low-sodium tamari
¼ cup cider vinegar
2 tablespoons sugar
1 tablespoon dried marjoram
1 tablespoon dried thyme
2 teaspoons freshly ground black pepper
1 tablespoon cornstarch or arrowroot
1. Drain and rinse the beans. Put them in a 6-quart slow cooker
along with the broth, tomato paste, water, carrots, onion, bell
peppers, ketchup, sherry, tamari, vinegar, sugar, marjoram, thyme,
and pepper. Cover and cook on low for 7 to 8 hours.
2. With 15 minutes left before serving, stir in the cornstarch. Cook
for another 15 minutes until the broth thickens.
3. Serve warm.
Per Serving (1¼ cups): Calories: 263; Total Fat: 0g; Saturated Fat: 0g; Trans
Fat: 0g; Polyunsaturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg;
Sodium: 383mg; Carbohydrates: 49g; Fiber: 23g; Sugars: 11g; Protein: 16g
COOKING TIP: If you think you will be freezing part of this recipe, aim
to use arrowroot for thickening. Unlike cornstarch, arrowroot powder
creates a perfectly clear gel and does not break down when combined with
acidic ingredients. Also, arrowroot stands up better to freezing, whereas
mixtures thickened with cornstarch tend to break down after freezing and
thawing.