Low Fat Smoky BBQ Beans
Savor the bold, hearty flavors of these Low Fat Smoky BBQ Beans—a healthy twist on a classic comfort food! Packed with tender navy beans, vibrant red bell pepper, and a smoky-sweet BBQ sauce made from tomato paste, smoked paprika, molasses, and cider vinegar, this recipe is an explosion of taste with minimal fat. Ready in just an hour, this one-pot dish is easy to prepare and perfect as a side for your favorite grilled dishes or a satisfying standalone meal. With high-protein ingredients, a base of low-sodium vegetable broth, and no added oils, these flavorful beans are a guilt-free way to enjoy a traditional barbecue favorite. Perfect for weeknight dinners or summer gatherings, these smoky BBQ beans will leave everyone asking for seconds!
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Recipe Information
Ingredients
- 2 cups canned navy beans
- 1 large onion
- 3 cloves garlic
- 1 medium red bell pepper
- 2 tablespoons tomato paste
- 2 teaspoons smoked paprika
- 1.5 tablespoons cider vinegar
- 2 tablespoons molasses
- 2 teaspoons yellow mustard
- 1 tablespoon low-sodium soy sauce
- 1.5 cups vegetable broth
- 1 piece bay leaf
- 0.5 teaspoon black pepper
- 1 for cooking olive oil cooking spray
Instructions
Rinse and drain the canned navy beans and set aside.
Finely chop the onion and the garlic cloves.
Dice the red bell pepper into small pieces.
Heat a large non-stick pot over medium heat and lightly coat with olive oil cooking spray.
Add the chopped onion and garlic to the pot, sautéing for 5 minutes or until the onion is translucent.
Stir in the diced red bell pepper and cook for an additional 3 minutes.
Add the tomato paste, smoked paprika, cider vinegar, molasses, yellow mustard, and soy sauce to the pot, stirring well to combine.
Pour in the vegetable broth and add the drained navy beans. Mix everything thoroughly.
Add the bay leaf and black pepper, stirring lightly.
Bring the mixture to a simmer over medium heat, then reduce the heat to low.
Cover the pot and let the beans cook for 30 minutes, stirring occasionally to prevent sticking.
Remove the bay leaf before serving.
Taste and adjust seasoning if necessary, then serve hot as a side dish.
Nutrition Facts
Calories |
1057 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.2 g | 9% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 2.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2742 mg | 119% | |
| Total Carbohydrate | 204.7 g | 74% | |
| Dietary Fiber | 39.3 g | 140% | |
| Total Sugars | 61.0 g | ||
| Protein | 54.3 g | 109% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 517 mg | 40% | |
| Iron | 16.1 mg | 89% | |
| Potassium | 4189 mg | 89% | |
*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.
