Mediterranean Diet Smoky BBQ Beans

Transform your weeknight dinners with this flavorful Mediterranean Diet Smoky BBQ Beans recipe! This hearty dish combines tender cannellini beans with the rich, smoky essence of smoked paprika, liquid smoke, and a tangy-sweet glaze made from apple cider vinegar and maple syrup. Perfectly seasoned and simmered in a vibrant crushed tomato sauce, this recipe is as nutritious as it is delicious. Ready in just 40 minutes, it's a quick, plant-based meal that's packed with Mediterranean-inspired flavors and essential nutrients. Sprinkle fresh parsley on top for a burst of freshness, and serve it warm as a wholesome main dish or a satisfying side. This vegan-friendly recipe is ideal for those seeking healthy comfort food with a smoky twist!

Nutriscore Rating: 85/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 6

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

Directions

Step 1

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

Step 2

Add the chopped onion and sauté for about 5 minutes, or until the onion becomes translucent.

Step 3

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

Step 4

Add the smoked paprika and ground cumin, and stir well to toast the spices for about 30 seconds.

Step 5

Pour in the crushed tomatoes and bring the mixture to a simmer.

Step 6

Add the drained cannellini beans to the pan, stirring well to coat them in the tomato sauce.

Step 7

Mix in the apple cider vinegar, maple syrup, soy sauce, and liquid smoke.

Step 8

Reduce the heat to low and let the beans simmer gently for about 20 minutes, stirring occasionally.

Step 9

Season with salt and black pepper to taste.

Step 10

Before serving, stir in the chopped fresh parsley for a burst of freshness.

Step 11

Serve warm as a side dish or main meal, enjoying the smoky flavors typical of Mediterranean cuisine.

Nutrition Facts

Serving size	(1474.9g)

Amount per serving	% Daily Value*
Calories	1214.2

Total Fat 33.1g	0%
Saturated Fat 5.1g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 3120.6mg	0%
Total Carbohydrate 184.9g	0%
Dietary Fiber 49.5g	0%
Total Sugars 35.0g
Protein 55.6g	0%

Vitamin D 0IU	0%
Calcium 575.7mg	0%
Iron 23.4mg	0%
Potassium 4329.2mg	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: 23.6%

Protein: 17.7%

Carbs: 58.7%