Three-Bean Barbecue

Barbecue beans are a popular side dish in Southern cuisine and are often served at barbecues and cookouts.

This is vegan, gluten free and high protein recipe. Dish can be prepared in 55 minutes. Recipe requires some culinary experience (medium difficulty). Number of ingredients: 18.

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Medium

Three-Bean Barbecue

Cooking Method: Grilling, Simmering Cuisine: American, Tex-Mex Courses: Barbecue, Lunch, Main Course Recipe Keys: Gluten Free High Protein Vegan

Difficulty: Intermediate Prep Time 15 min Cook Time 30 min Rest Time 10 min Total Time 55 mins

Servings: 4 Calories: 1400

Best Season: Suitable throughout the year

Ingredients

Servings

• 1 can Kidney beans
• 1 can Black beans
• 1 can Garbanzo beans
• 1 medium Onion
• 1 large Bell pepper
• 2 clove Garlic cloves
• 1 cup Barbecue sauce
• ¹⁄₂ cup Ketchup
• ¹⁄₄ cup Brown sugar
• 1 tablespoon Mustard
• 2 tablespoon Apple cider vinegar
• 1 tablespoon Worcestershire sauce
• ¹⁄₂ teaspoon Salt
• ¹⁄₂ teaspoon Black pepper
• ¹⁄₂ teaspoon Smoked paprika
• ¹⁄₄ teaspoon Cayenne pepper
• ¹⁄₄ teaspoon Liquid smoke
• 1 tablespoon Olive oil

Instructions

1. Drain and rinse the kidney beans, black beans, and garbanzo beans.
2. Chop the onion, bell pepper, and garlic cloves.
3. In a large skillet, heat olive oil over medium heat.
4. Add the chopped onion, bell pepper, and garlic cloves. Sauté until softened.
5. In a small bowl, whisk together barbecue sauce, ketchup, brown sugar, mustard, apple cider vinegar, Worcestershire sauce, salt, black pepper, smoked paprika, cayenne pepper, and liquid smoke.
6. Add the drained beans and the barbecue sauce mixture to the skillet with the sautéed vegetables. Stir well to combine.
7. Reduce the heat to low and simmer for 15-20 minutes, stirring occasionally.
8. Remove from heat and let it rest for 10 minutes.
9. Serve hot and enjoy!

Nutrition Facts

Servings 4

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Amount Per Serving

Calories 350kcal

% Daily Value *

Total Fat 5g8%

Total Carbohydrate 60g20%

Sugars 10g

Protein 12g24%

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* The Percentage Daily Values are calculated from a 2,000 calorie diet. Your specific daily value may vary, depending on your individual calorie requirements.