Southern Style BBQ Beans

Southern Style BBQ Beans are a hearty and flavorful dish, perfect for any barbecue gathering. This vegetarian version boasts a rich blend of spices, sweet and smoky flavors, making it a delightful accompaniment to your meal.

Ingredients

• Canned navy beans - 400 grams
• Onion - 1 medium, diced
• Garlic - 2 cloves, minced
• Bell pepper - 1/2 cup, diced (preferably red)
• Olive oil - 1 tablespoon
• Maple syrup - 2 tablespoons
• Apple cider vinegar - 1 tablespoon
• Smoked paprika - 1 teaspoon
• Ground cumin - 1/2 teaspoon
• Chili powder - 1 teaspoon
• Mustard (yellow or Dijon) - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Vegetable broth - 120 ml
• Liquid smoke - 1/2 teaspoon (optional)
• Fresh parsley - for garnish

Steps

1. Heat olive oil in a medium saucepan over medium heat. Add diced onion and bell pepper; sauté until they soften, about 5 minutes.
2. Add minced garlic and cook for an additional minute until fragrant.
3. Stir in the navy beans, maple syrup, apple cider vinegar, smoked paprika, ground cumin, chili powder, mustard, salt, black pepper, vegetable broth, and liquid smoke (if using).
4. Bring the mixture to a boil, then reduce heat and let it simmer for 15-20 minutes, stirring occasionally, until thickened.
5. Taste and adjust seasonings if necessary. Serve warm, garnished with fresh parsley.

Nutrition

• Calories: 290
• Protein: 12 g
• Carbs: 50 g
• Fiber: 14 g
• Sugar: 8 g
• Sodium: 450 mg
• Cholesterol: 0 mg
• Total Fat: 5 g
• Saturated Fat: 0.5 g
• Unsaturated Fat: 4.5 g
• Water: 0.3 L

Health Benefits

• High in fiber, promoting digestive health.
• Rich in plant-based protein, supporting muscle health.

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