Low Sodium Smoky BBQ Beans

Dive into a hearty and flavorful dish with this Low Sodium Smoky BBQ Beans recipe—perfect for anyone seeking a health-conscious spin on classic comfort food. Packed with a trio of protein-rich beans (black, pinto, and kidney beans), this recipe uses natural flavor enhancers like molasses, maple syrup, and smoked paprika to achieve that signature barbecue taste, all while keeping the sodium levels low. A touch of liquid smoke and a medley of aromatic spices create an irresistible smoky depth, while sautéed onions, garlic, and bell peppers add texture and freshness. With just 15 minutes of prep and a slow simmer to meld the flavors, these tender, saucy beans are ideal as a nutritious side dish or a satisfying main course. Perfect for weeknight dinners or a crowd-pleasing BBQ spread, this recipe combines bold flavor with mindful eating. Keywords: low sodium bbq beans, smoky barbecue beans, healthy side dish, vegetarian bbq recipe, homemade bean recipes.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

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

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the chopped onion and bell pepper, and sauté for about 5 minutes, or until the vegetables are softened.

Step 3

Stir in the minced garlic and cook for an additional minute, until fragrant.

Step 4

Add the drained and rinsed beans (black beans, pinto beans, and kidney beans) into the pot.

Step 5

Stir in the tomato paste, apple cider vinegar, molasses, and maple syrup, ensuring the beans are well coated.

Step 6

Pour in the liquid smoke, and sprinkle the smoked paprika, black pepper, and ground cumin over the beans.

Step 7

Add the water, stirring everything together well.

Step 8

Bring the mixture to a gentle simmer, then reduce the heat to low and cover the pot.

Step 9

Let the beans cook for 30-35 minutes, stirring occasionally, until the sauce is thickened and the flavors are melded.

Step 10

Taste and adjust seasoning if necessary (consider options for added depth such as more smoked paprika or vinegar).

Step 11

Serve the smoky BBQ beans warm as a side dish or a main meal, and enjoy!

Nutrition Facts

Serving size	(1945.0g)

Amount per serving	% Daily Value*
Calories	1642.3

Total Fat 34.2g	0%
Saturated Fat 5.1g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 1442.1mg	0%
Total Carbohydrate 277.7g	0%
Dietary Fiber 71.5g	0%
Total Sugars 75.6g
Protein 72.6g	0%

Vitamin D 0IU	0%
Calcium 592.2mg	0%
Iron 24.3mg	0%
Potassium 5140.5mg	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: 18.0%

Protein: 17.0%

Carbs: 65.0%