• 2 cups dry Navy Beans (or any other dry beans)
  • Water
  • 1/2 cup brown sugar
  • 1/4 cup molasses or maple syrup
  • 1 cup lowfat milk (or 1 cup bean liquid)
  • 1 teaspoon salt


  1. Starting with 2 cups of dry Navy Beans (1 pound,) clean, soak, drain, and rinse beans.
  2. In a large saucepan, add beans and 6 cups of fresh water.
  3. Bring to a boil and simmer for 2 hours.
  4. Drain the beans (be sure to save 1 cup of this liquid if you plan to substitute it for milk.)
  5. In a 4-quart casserole dish (10-inch diameter; 4-1/2-inch depth) combine the beans, milk (or bean liquid,) brown sugar, molasses (or maple syrup,) and salt.
  6. Bake at 350°F for 1 hour.


Servings per recipe: 6
Serving size: 1 cup
Calories: 356
Carbohydrates: 63g
Fat: 1g
Cholesterol: 0mg
Protein: 17g
Fiber: 10g
Sodium: 383mg


3 starch
1 fruit
1 protein

*Nutritional analysis used lowfat milk instead of bean liquid.

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