Healthy Spicy Barbecue Baked Beans and Spinach
Smoky, hearty, and packed with plant-based goodness, this Healthy Spicy Barbecue Baked Beans and Spinach recipe is a nutritious twist on a classic comfort food. Loaded with tender navy beans simmered in a tangy, low-sugar barbecue sauce and spiced with chili powder, smoked paprika, and a hint of cayenne, this dish offers a perfect balance of smoky heat and savory sweetness. Freshly sautéed spinach adds a vibrant, nutrient-packed touch, while the caramelized edges from baking bring irresistible depth of flavor. Ready in just 40 minutes, this one-skillet dish is ideal as a crowd-pleasing side or a light yet satisfying main course. Garnished with fresh parsley, it’s a wholesome and flavorful addition to your weekly menu. Perfect for fans of healthy comfort food, this recipe delivers bold flavors without compromising on nutrition.
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 medium Yellow onion, diced
- 3 cloves Garlic cloves, minced
- 2 cups Canned navy beans (or white beans), drained and rinsed
- 1 cup Tomato sauce
- 1 cup Barbecue sauce (low-sugar or homemade)
- 1 teaspoon Apple cider vinegar
- 1 teaspoon Chili powder
- 1 teaspoon Smoked paprika
- 0.5 teaspoon Cayenne pepper (optional, for extra spice)
- 4 cups Fresh spinach, cleaned and roughly chopped
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Fresh parsley, chopped (for garnish)
Instructions
Preheat your oven to 375°F (190°C).
In a large oven-safe skillet, heat the olive oil over medium heat.
Add the diced onion and cook until soft and translucent, about 5 minutes.
Stir in the minced garlic and sauté for an additional 1-2 minutes, until fragrant.
Add the drained and rinsed navy beans to the skillet and stir to combine.
In a small bowl, whisk together the tomato sauce, barbecue sauce, apple cider vinegar, chili powder, smoked paprika, and cayenne pepper (if using).
Pour the sauce mixture into the skillet, stirring well to evenly coat the beans.
Season with salt and black pepper to taste.
Allow the mixture to gently simmer for 5 minutes.
Transfer the skillet to the preheated oven and bake uncovered for 20 minutes, until the sauce thickens and the edges start to caramelize.
While the beans are baking, heat a separate large skillet over medium heat and add a small drizzle of olive oil.
Add the chopped spinach to the skillet and sauté for 3-4 minutes, until just wilted.
Remove the baked beans from the oven and gently fold in the sautéed spinach, ensuring it is evenly distributed.
Garnish with freshly chopped parsley before serving.
Serve warm as a side dish or a light main course. Enjoy!
Nutrition Facts
Calories |
247 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.6 g | 10% | |
| Saturated Fat | 1.3 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1095 mg | 48% | |
| Total Carbohydrate | 38.6 g | 14% | |
| Dietary Fiber | 8.6 g | 31% | |
| Total Sugars | 11.4 g | ||
| Protein | 9.5 g | 19% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 145 mg | 11% | |
| Iron | 4.8 mg | 26% | |
| Potassium | 985 mg | 21% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
