Heart-Healthy Smoky BBQ Beans

Dive into a bowl of comforting and flavor-packed Heart-Healthy Smoky BBQ Beans, a wholesome recipe that’s as nutritious as it is delicious. Featuring tender navy beans simmered to perfection in a rich, smoky tomato-based sauce, this dish gets its irresistible depth from smoked paprika, chili powder, and a touch of liquid smoke. Naturally sweetened with maple syrup and balanced with apple cider vinegar, it’s a satisfying and heart-friendly option the whole family will enjoy. Ready in just a few simple steps, this recipe is perfect as a protein-packed main course or a savory side dish. Garnished with fresh parsley, these BBQ beans are free of added sodium and full of bold, smoky flavor—proof that healthy eating doesn’t have to skimp on taste!

Nutriscore Rating: 88/100

Prep Time:15 mins

Cook Time:120 mins

Total Time:135 mins

Servings: 4

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)

Directions

Step 1

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.

Step 2

Drain and rinse the soaked beans. Set aside.

Step 3

In a large, heavy-bottomed pot, heat the olive oil over medium heat. Add the chopped onion and cook until softened, about 5 minutes.

Step 4

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.

Step 5

Pour the vegetable broth and tomato sauce into the pot, stirring to combine with the onions and spices.

Step 6

Add the drained beans, apple cider vinegar, maple syrup, liquid smoke, and black pepper to the pot. Stir well to ensure everything is mixed.

Step 7

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.

Step 8

Taste and adjust seasoning if needed.

Step 9

Once done, remove the pot from heat. Serve the beans in bowls, garnished with fresh parsley.

Step 10

Enjoy your heart-healthy smoky BBQ beans, perfect as a main course or side dish!

Nutrition Facts

Serving size	1364.9 grams (1364.9g)

Amount per serving	% Daily Value*
Calories	1134

Total Fat 19.20g	25%
Saturated Fat 2.90g	14%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 541mg	24%
Total Carbohydrate 193.70g	70%
Dietary Fiber 41.90g	150%
Total Sugars 45.80g
Protein 53.60g	107%

Vitamin D 0IU	0%
Calcium 441mg	34%
Iron 16mg	91%
Potassium 4596mg	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.

Source of Calories

Fat: 14.9%

Protein: 18.5%

Carbs: 66.7%