Three Sisters theme inspires Cider-Maple Beans

By EdieK

At Thanksgiving a few weeks ago, friends invited me for an unusual “Three Sisters” meal that was based on traditional First Nations foods.

The “three sisters” were corn, squash and beans, which were planted close beside one another (the beans climbed up the corn plants) and which the aboriginal inhabitants offered the early European settlers as sustenance.

We celebrated that relationship with a wonderful feast of slow-cooked baked beans, barbecued corn on the cob and baked potatoes.

Alas, fresh sweet corn is no longer to be found. But the meal reminded me how good baked beans are in the slow-cooker.

Here’s a very good recipe for navy beans, lightly sweetened with maple syrup and cooked in part water, part apple cider.

This is a meal all by itself with a green salad, or you could try it “three sisters” style, with a baked squash and some canned or frozen corn. If you like pork, this dish would also be good with grilled sausage, a baked ham or a chop.

The recipe makes use of dried beans, which use less packaging and are more inexpensive than the canned variety. But you’ll need to soak those beans overnight before you make this.

Don’t be alarmed by the small amount of liquid. Because the slow-cooker has a tight-fitting lid, liquid doesn’t escape in cooking the way it does in the oven. Many slow-cooked dishes have too much liquid at the end of cooking because a nervous chef (and I have been that chef many times) was worried that everything would dry up and added a little more water, just in case!

If you have too much liquid left over and the beans seem too “soupy,” pour the liquid into a frying pan and boil on high heat for two to three minutes, watching carefully that it doesn’t burn. It will thicken and reduce beautifully. Then mix it back in with the beans.

Ingredients

• 1 lb. (450 g) dried white navy beans
• Water
• 1 cup (250 ml) apple juice or cider (non-alcoholic)
• One -third cup (80 ml) maple syrup
• 2 tablespoons (30 ml) Dijon mustard
• 2 tablespoons (30 ml) barbecue sauce
• 3 tablespoons (45 ml) brown sugar
• Half a cup (125 ml) tomato ketchup
• 2 tablespoons (30 ml) tomato paste
• Few shakes Worcestershire sauce
• Few shakes hot pepper sauce such as Tabasco (optional)
• 1 teaspoon (5 ml) salt
• 1 teaspoon (5 ml) vinegar

Details

Servings 6

Preparation

Step 1

The night before you want to make this, rinse the beans and put them in a large bowl, discarding any that are discoloured. Cover the beans with water, leaving plenty of room for the beans to expand. Leave on the counter overnight or for 10 hours.

Drain the beans, which will have absorbed some of the water. Save about half a cup (125 ml) of the soaking water. Put the beans in the slow-cooker with the half-cup of soaking water. Pour in the apple juice or cider.

Mix all the remaining ingredients together and add to slow cooker. Gently stir so everything is well blended. Cover and cook on Low for 8 to 10 hours or High for 6 hours. Makes 4 servings.