Low Sodium Smoky BBQ Beans
Packed with bold flavors and bursting with hearty goodness, these Low Sodium Smoky BBQ Beans are the perfect blend of health-conscious cooking and smoky barbecue indulgence. This recipe combines low-sodium canned beans—black, pinto, and kidney—with a smoky, tangy sauce crafted from tomato paste, apple cider vinegar, molasses, maple syrup, and liquid smoke. Smoked paprika and cumin elevate the dish with a deep, mouthwatering aroma, while sautéed onions, bell peppers, and garlic provide a deliciously savory base. Ready in just an hour, these beans are ideal as a side dish for cookouts or a satisfying vegetarian main. The reduced sodium content makes them a heart-healthy option, without compromising on bold barbecue flavor. Perfect for meal prepping or feeding a crowd, these smoky BBQ beans offer comfort food satisfaction with a wholesome twist!
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 medium Onion, chopped
- 3 units Garlic cloves, minced
- 1 medium Bell pepper, chopped (any color)
- 15 ounces Canned low-sodium black beans, drained and rinsed
- 15 ounces Canned low-sodium pinto beans, drained and rinsed
- 15 ounces Canned low-sodium kidney beans, drained and rinsed
- 2 tablespoons Tomato paste
- 2 tablespoons Apple cider vinegar
- 2 tablespoons Molasses
- 2 tablespoons Maple syrup
- 1 teaspoon Liquid smoke
- 1 teaspoon Smoked paprika
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Ground cumin
- 1 cup Water
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and bell pepper, and sauté for about 5 minutes, or until the vegetables are softened.
Stir in the minced garlic and cook for an additional minute, until fragrant.
Add the drained and rinsed beans (black beans, pinto beans, and kidney beans) into the pot.
Stir in the tomato paste, apple cider vinegar, molasses, and maple syrup, ensuring the beans are well coated.
Pour in the liquid smoke, and sprinkle the smoked paprika, black pepper, and ground cumin over the beans.
Add the water, stirring everything together well.
Bring the mixture to a gentle simmer, then reduce the heat to low and cover the pot.
Let the beans cook for 30-35 minutes, stirring occasionally, until the sauce is thickened and the flavors are melded.
Taste and adjust seasoning if necessary (consider options for added depth such as more smoked paprika or vinegar).
Serve the smoky BBQ beans warm as a side dish or a main meal, and enjoy!
Nutrition Facts
Calories |
1642 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.2 g | 44% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1442 mg | 63% | |
| Total Carbohydrate | 277.7 g | 101% | |
| Dietary Fiber | 71.5 g | 255% | |
| Total Sugars | 75.6 g | ||
| Protein | 72.6 g | 145% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 592 mg | 46% | |
| Iron | 24.3 mg | 135% | |
| Potassium | 5140 mg | 109% | |
*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.
