Low Sodium BBQ Baked Beans
Satisfy your barbecue cravings without the extra sodium with these flavorful Low Sodium BBQ Baked Beans! Made with tender dried navy beans and simmered in a rich, smoky sauce featuring molasses, tomato paste, smoked paprika, and a hint of liquid smoke, this recipe delivers classic comfort food goodness while being heart-healthy and diet-friendly. The dish is slow-baked to perfection, allowing the sauce to thicken and infuse every bean with its bold, tangy, and slightly sweet flavor. Perfect for family gatherings, potlucks, or as a sidekick to grilled favorites, these beans are a wholesome, guilt-free twist on a traditional staple. Quick to prep and seasoned with no compromise on taste, this low sodium masterpiece is sure to become a crowd-pleasing favorite.
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Recipe Information
Ingredients
- 1 pound dried navy beans
- 2 tablespoons olive oil
- 1 large white onion, finely chopped
- 3 large garlic cloves, minced
- 3 tablespoons tomato paste
- 2 tablespoons apple cider vinegar
- 2 cups low sodium chicken broth
- 0.333 cup molasses
- 1 tablespoon Dijon mustard
- 1 tablespoon low sodium Worcestershire sauce
- 1 teaspoon smoked paprika
- 0.5 teaspoon ground black pepper
- 0.5 teaspoon liquid smoke
Instructions
Rinse the dried navy beans under cold water and remove any debris. Place them in a large bowl, cover with water, and let them soak overnight.
Drain and rinse the beans. Transfer them to a large pot and cover with fresh water. Bring to a boil over high heat, then reduce to a simmer. Cook the beans for about 60 minutes or until just tender. Drain the beans and set aside.
Preheat your oven to 300°F (150°C).
In a large oven-safe pot or Dutch oven, heat the olive oil over medium heat. Add the chopped onion and sauté for around 5-7 minutes until soft and translucent.
Stir in the minced garlic and tomato paste, cooking for another 2 minutes until fragrant.
Add the apple cider vinegar, low sodium chicken broth, molasses, Dijon mustard, low sodium Worcestershire sauce, smoked paprika, ground black pepper, and liquid smoke. Mix well to combine.
Stir in the cooked beans, ensuring they are fully coated in the sauce.
Cover the pot and transfer it to the preheated oven. Bake for 90 minutes, stirring occasionally.
After 90 minutes, uncover the pot and continue to bake for an additional 30 minutes, allowing the sauce to thicken.
Remove from oven and let the beans cool slightly before serving.
Nutrition Facts
Calories |
2292 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.6 g | 49% | |
| Saturated Fat | 5.9 g | 30% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1563 mg | 68% | |
| Total Carbohydrate | 387.8 g | 141% | |
| Dietary Fiber | 75.6 g | 270% | |
| Total Sugars | 102.9 g | ||
| Protein | 112.9 g | 226% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1014 mg | 78% | |
| Iron | 32.5 mg | 181% | |
| Potassium | 9210 mg | 196% | |
*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.
