Southern BBQ Beans

Southern BBQ Beans are a hearty and flavorful dish, bursting with smoky sweetness and a touch of tanginess. Perfect as a side or a main dish, these beans are a comforting addition to any BBQ spread.

Ingredients

• Canned navy beans - 400 g
• Olive oil - 1 tablespoon
• Onion, diced - 1 medium (about 150 g)
• Garlic, minced - 2 cloves
• Bell pepper, diced - 1/2 medium (about 75 g)
• Molasses - 2 tablespoons
• Apple cider vinegar - 1 tablespoon
• Dijon mustard - 1 teaspoon
• Smoked paprika - 1 teaspoon
• Cayenne pepper - 1/4 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Vegetable broth - 120 ml

Steps

1. Rinse and drain the navy beans under cold water and set aside.
2. In a medium skillet, heat the olive oil over medium heat. Add the diced onion and sauté for about 5 minutes until soft and translucent.
3. Add the minced garlic and diced bell pepper to the skillet, cooking for another 3-4 minutes until the peppers are tender.
4. Stir in the molasses, apple cider vinegar, Dijon mustard, smoked paprika, cayenne pepper, salt, and black pepper, mixing well to combine.
5. Add the rinsed navy beans and vegetable broth to the skillet. Stir everything together and bring to a gentle simmer.
6. Reduce the heat to low and let the beans cook uncovered for about 15-20 minutes, stirring occasionally, until the mixture thickens slightly.
7. Taste and adjust seasoning if necessary, then remove from heat and let it sit for a few minutes before serving.

Nutrition

• Calories: 250
• Protein: 10 g
• Carbs: 45 g
• Fiber: 12 g
• Sugar: 8 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 5 g
• Saturated Fat: 0.5 g
• Unsaturated Fat: 4.5 g
• Water: 0.1 L

Health Benefits

• High in fiber, promoting digestive health.
• Rich in plant-based protein, contributing to muscle maintenance.

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