Mediterranean Diet Smoky BBQ Beans
Indulge in the hearty, smoky goodness of Mediterranean Diet Smoky BBQ Beans—a plant-based, flavor-packed recipe that's as nutritious as it is delicious. Featuring tender cannellini beans simmered in a rich sauce of crushed tomatoes, bold smoked paprika, and a hint of liquid smoke, this dish delivers a perfect balance of sweet and tangy notes thanks to maple syrup and apple cider vinegar. Infused with Mediterranean staples like olive oil, garlic, and fresh parsley, these smoky BBQ beans are a wholesome, dairy-free, and protein-rich option that can be served as a satisfying main course or a versatile side dish. Ready in just 40 minutes, this easy recipe is perfect for weeknight dinners or meal prep, offering a smoky twist on comfort food that's ideal for those embracing a Mediterranean diet.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 3 garlic cloves, minced
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- 14 oz canned crushed tomatoes
- 30 oz canned cannellini beans, drained and rinsed
- 2 tablespoons apple cider vinegar
- 1 tablespoon maple syrup
- 1 tablespoon low-sodium soy sauce
- 1 teaspoon liquid smoke
- 2 tablespoons fresh parsley, chopped
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Heat the olive oil in a large saucepan over medium heat.
Add the chopped onion and sauté for about 5 minutes, or until the onion becomes translucent.
Stir in the minced garlic and cook for an additional minute until fragrant.
Add the smoked paprika and ground cumin, and stir well to toast the spices for about 30 seconds.
Pour in the crushed tomatoes and bring the mixture to a simmer.
Add the drained cannellini beans to the pan, stirring well to coat them in the tomato sauce.
Mix in the apple cider vinegar, maple syrup, soy sauce, and liquid smoke.
Reduce the heat to low and let the beans simmer gently for about 20 minutes, stirring occasionally.
Season with salt and black pepper to taste.
Before serving, stir in the chopped fresh parsley for a burst of freshness.
Serve warm as a side dish or main meal, enjoying the smoky flavors typical of Mediterranean cuisine.
Nutrition Facts
Calories |
1214 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.1 g | 42% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3121 mg | 136% | |
| Total Carbohydrate | 184.9 g | 67% | |
| Dietary Fiber | 49.5 g | 177% | |
| Total Sugars | 35.0 g | ||
| Protein | 55.6 g | 111% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 576 mg | 44% | |
| Iron | 23.4 mg | 130% | |
| Potassium | 4329 mg | 92% | |
*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.
