Heart-Healthy Smoky BBQ Beans
Savor the bold flavors and wholesome goodness of Heart-Healthy Smoky BBQ Beans, a comforting dish packed with vibrant spices and velvety textures. This nutrient-rich recipe starts with protein-packed dried navy beans simmered to perfection in a smoky, tangy tomato-based sauce infused with smoked paprika, liquid smoke, and a touch of maple syrup for natural sweetness. Featuring heart-healthy ingredients like olive oil, low-sodium vegetable broth, and apple cider vinegar, this dish is ideal for those looking to enjoy a fulfilling, clean-eating meal. Perfect as either a hearty main course or a satisfying side dish, these smoky BBQ beans pair wonderfully with crusty bread or fresh salads. Ready in just over 2 hours, this recipe is a delicious, plant-based way to elevate your mealtime with rich barbecue-inspired flavor and the added benefit of being a nutritious, guilt-free choice.
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Recipe Information
Ingredients
- 1 cup dried navy beans
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 3 garlic cloves, minced
- 2 teaspoons smoked paprika
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- 3 cups low-sodium vegetable broth
- 1 cup low-sodium tomato sauce
- 2 tablespoons apple cider vinegar
- 1 tablespoon maple syrup
- 1 teaspoon liquid smoke
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped (for garnish)
Instructions
Rinse and sort the dried navy beans, removing any debris. Place them in a large bowl and cover with water. Let soak overnight or for at least 8 hours.
Drain and rinse the soaked beans. Set aside.
In a large, heavy-bottomed pot, heat the olive oil over medium heat. Add the chopped onion and cook until softened, about 5 minutes.
Add the minced garlic, smoked paprika, ground cumin, and chili powder to the pot. Stir constantly for about 1 minute until the spices are fragrant.
Pour the vegetable broth and tomato sauce into the pot, stirring to combine with the onions and spices.
Add the drained beans, apple cider vinegar, maple syrup, liquid smoke, and black pepper to the pot. Stir well to ensure everything is mixed.
Bring the mixture to a boil, then reduce the heat to a low simmer. Cover the pot and let cook for 1.5 to 2 hours, or until the beans are tender and the sauce is thickened. Stir occasionally, and add more broth or water if necessary to keep the beans submerged.
Taste and adjust seasoning if needed.
Once done, remove the pot from heat. Serve the beans in bowls, garnished with fresh parsley.
Enjoy your heart-healthy smoky BBQ beans, perfect as a main course or side dish!
Nutrition Facts
Calories |
1134 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.2 g | 25% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 541 mg | 24% | |
| Total Carbohydrate | 193.7 g | 70% | |
| Dietary Fiber | 41.9 g | 150% | |
| Total Sugars | 45.8 g | ||
| Protein | 53.6 g | 107% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 441 mg | 34% | |
| Iron | 16.3 mg | 91% | |
| Potassium | 4596 mg | 98% | |
*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.
