Here’s a cherished recipe from mom’s little green recipe card box. Although the index card is yellowed and stained, it is a testament to the love and memories shared over the years. Sweet and sour beans had become a beloved dish at Eleanor’s house on Christmas, and of course, for good reason. Sweet and sour beans are a delightful medley that perfectly balances tangy and sugary flavors with the hearty goodness of beans. Whether you need a comforting side dish or a standout conversation starter, this recipe is guaranteed to impress your guests.
The Essence of Sweet and Sour Beans
The beauty of sweet and sour beans lies in their harmonious blend of vinegar’s acidity and the sweetness of brown sugar. This combination enhances the beans’ natural earthiness, therefore, transforming them into a flavorful sensation. Adding bacon, onions, and mustard deepens the bold flavors, while introducing layers of complexity. This dish is not just a side; it’s a nutritious powerhouse that supports a healthy lifestyle while delighting your taste buds.
Sweet and Sour Beans Ingredients
This recipe showcases four vibrant types of beans: butter beans, kidney beans, baked beans, and lima beans to create a colorful array. Additional ingredients include:
- Bacon – Contributes a rich, smoky flavor
- Onions – Add a savory foundation
- Brown sugar– Infuses sweetness
- Apple Cider vinegar – Provides a tangy contrast
- Mustard and garlic powder – Enhance the flavor profile
- Ketchup–Adds an extra layer of depth
Sweet and Sour Beans Nutrients
Beans are a nutrition powerhouse, packed with protein, fiber, vitamins, and minerals essential for overall health. They are affordable, versatile, and significantly rich in nutrients, making them a staple food worldwide. When paired with vinegar, known for its blood sugar regulation benefits, this dish becomes a delectable yet health-conscious choice. Beans serve as an excellent source of plant-based protein, offering around 15 grams per cup. They’re also high in fiber, promoting digestion and gut health, while providing sustained energy with a low-fat profile. Additionally, here are some key nutrients:
- Iron – Supports oxygen transport in the blood
- Folate (Vitamin B9) – Vital specifically for cell growth and brain function
- Magnesium – Aids muscle function and bone health
- Potassium – Regulates blood pressure and fluid balance
- Zinc – Supports immune function and wound healing
Regular consumption of beans can contribute to numerous health benefits, such as:
- Heart Health – May lower LDL cholesterol, reducing heart disease risk
- Weight Management – Their high fiber and protein content promote satiety, aiding in weight control
- Blood Sugar Regulation – A low glycemic index makes them suitable for diabetics
Bacon is a protein-rich food, with about 12 grams of protein per 3 slices. It contains high levels of fat, including saturated fat. A typical serving of bacon has 12 grams of fat, with 4.1 grams of saturated fat.
Despite its reputation as a processed meat, bacon does contain beneficial nutrients:
- B Vitamins – Convert food into energy
- Potassium – Supports nerve function and muscle contraction
- Selenium – An antioxidant that supports immune function
- Iron and Zinc – Vital for blood health and immune function
Apple cider vinegar (ACV) is a popular ingredient known for its potential health benefits, even though it contains minimal calories and macronutrients. While ACV is not a significant source of vitamins, it does contain small amounts of minerals:
- Potassium – Important for heart function
- Magnesium – Essential for bone health
- Calcium – Supports strong bones and teeth
- Iron – Essential for oxygen transport in the blood
ACV is undoubtedly praised for its potential health benefits, including:
- Blood Sugar Regulation – Can improve insulin sensitivity
- Digestive Health – Supports gut health by promoting beneficial bacteria
- Weight Management – Some studies suggest it may aid in appetite control
- Antimicrobial Properties – Can help fight bacteria and improve food preservation
Preparation, Servings, and Storage
This recipe for sweet and sour beans is simple to prepare in just 20 minutes. It gently heats and ensures the flavors develop a rich depth of infusion over four hours in the crockpot. Even more, cleanup is easy – just one skillet and a crockpot to wash.
A single batch yields 10-12 servings, thus making it an ideal holiday dish. Leftovers can be stored in an airtight container in the fridge for up to five days or frozen for up to four months.
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Sweet and Sour Beans
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Equipment
Ingredients
- 1/2 Pound Bacon
- 1 cup Yellow onion, diced
- 1 15 oz can Butter beans
- 1 15 oz can Lima beans
- 1 15 oz can Light kidney beans
- 1 15 oz can Baked beans
- 1/2 cup Brown sugar
- 1/2 cup Ketchup
- 1/2 tsp Garlic powder
- 1 tsp Sea salt
- 1 tsp Dry mustard
- 1/4 cup Apple cider vinegar
Instructions
- Fry the bacon in a large cast iron skillet over medium heat.
- Once bacon is crispy, remove to a paper towel lined plate to cool.
- Using the same skillet, sauté the diced onions in the remaining bacon grease until golden and tender.
- In a 4 quart or larger crock pot, add the beans, brown sugar, ketchup, garlic powder, sea salt, dry mustard, and vinegar.
- Stir in the sauteed onions, and roughly chopped bacon.
- Heat on low for 4 hours, stirring occasionally.
Nutrition
