Low Fat Smoky BBQ Beans

Transform your meals with the irresistible depth of flavor in these Low Fat Smoky BBQ Beans! This nutrient-packed recipe balances bold, smoky spices with a touch of tangy sweetness from molasses and cider vinegar, creating a satisfying yet guilt-free twist on a barbecue classic. Perfectly tender navy beans are simmered in a fragrant broth infused with smoked paprika, garlic, and a hint of mustard, delivering a robust and comforting dish that’s low in fat and high in taste. With just 15 minutes of prep and wholesome, pantry-friendly ingredients, this versatile side dish is ideal for weeknight dinners, potlucks, or backyard cookouts. Serve it alongside grilled favorites or enjoy it as a hearty vegan main—either way, these barbecue beans are sure to please! Keywords: low-fat BBQ beans, smoky beans recipe, healthy barbecue sides, vegan side dish, easy barbecue recipes.

Nutriscore Rating: 85/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

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

Directions

Step 1

Rinse and drain the canned navy beans and set aside.

Step 2

Finely chop the onion and the garlic cloves.

Step 3

Dice the red bell pepper into small pieces.

Step 4

Heat a large non-stick pot over medium heat and lightly coat with olive oil cooking spray.

Step 5

Add the chopped onion and garlic to the pot, sautéing for 5 minutes or until the onion is translucent.

Step 6

Stir in the diced red bell pepper and cook for an additional 3 minutes.

Step 7

Add the tomato paste, smoked paprika, cider vinegar, molasses, yellow mustard, and soy sauce to the pot, stirring well to combine.

Step 8

Pour in the vegetable broth and add the drained navy beans. Mix everything thoroughly.

Step 9

Add the bay leaf and black pepper, stirring lightly.

Step 10

Bring the mixture to a simmer over medium heat, then reduce the heat to low.

Step 11

Cover the pot and let the beans cook for 30 minutes, stirring occasionally to prevent sticking.

Step 12

Remove the bay leaf before serving.

Step 13

Taste and adjust seasoning if necessary, then serve hot as a side dish.

Nutrition Facts

Serving size	(1166.0g)

Amount per serving	% Daily Value*
Calories	1057.3

Total Fat 7.2g	0%
Saturated Fat 1.6g	0%
Polyunsaturated Fat 2.0g
Cholesterol 0mg	0%
Sodium 2741.9mg	0%
Total Carbohydrate 204.7g	0%
Dietary Fiber 39.3g	0%
Total Sugars 61.0g
Protein 54.3g	0%

Vitamin D 0IU	0%
Calcium 516.7mg	0%
Iron 16.1mg	0%
Potassium 4189.0mg	0%

*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: 5.9%

Protein: 19.7%

Carbs: 74.4%