Arthritis-Friendly Barbecued Beans
Add homemade barbecued beans to your menu for a comforting side dish with antioxidants, fiber and protein.
Low-calorie, nutrient-dense pinto beans have anti-inflammatory properties, are packed with disease-fighting antioxidants and have even been found to help people with diabetes (about half of whom also have arthritis) manage their blood sugar. This rich-tasting, yet vegetarian take on classic barbecued beans will nourish you with a variety of healthy ingredients. “They’re a great source of fiber, iron and protein, and low in calories and fat,” says recipe developer Lia Huber, founder and CEO of nourishnetwork.com.
To make this recipe you will need a large pot or pressure cooker, a skillet or sauté pan, a slow cooker and a sharp knife for dicing.
Nutrition information (per serving)*: Total Fat (5.7g); Carbohydrates (47g); Sodium (42mg); Sugar (6g); Fiber (11g); Cholesterol (0mg); Protein (15g)
2 cups pinto beans, soaked
1 bay leaf
3 sprigs of thyme
2 Tbsp. canola oil
1 onion, diced
1 serrano pepper, diced
3 cloves garlic, minced
1 small can diced tomatoes
2 Tbsp. tomato paste
1 Tbsp. molasses
1 Tbsp. cider vinegar
1 tsp. dry mustard
Salt, to taste
1. Soak and cook beans
Soak (see directions below) and cook pinto beans on the stovetop or in a pressure cooker with water, a bay leaf and three sprigs of thyme, until just tender. Drain beans and reserve 2 cups cooking liquid.
2. Sauté onion, pepper and garlic
On the stovetop, sauté diced onion, diced serrano pepper and minced garlic in canola oil until translucent.
3. Add ingredients to slow cooker
Add to slow cooker with cooked beans, diced tomatoes, tomato paste, molasses, cider vinegar and dry mustard. Season with salt and add enough water to just cover the beans.
4. Cook in the slow cooker
Turn slow cooker on high for 6 to 8 hours, until beans are tender and sauce clings to them.
Bean Soaking Tips
- Soaking dried beans pulls out some of the sugars that cause gas and helps the beans cook more evenly. Soak beans overnight or try the quick-soak methods below.
- Sort through 2 cups of beans and place them in a pressure cooker. Cover with 2 inches of water, secure the lid and bring to high pressure for 2 minutes. Let pressure release and then drain the beans.
- Or, on the stovetop, bring 2 cups of dried beans covered with water up to a boil for 2 minutes, then turn off the heat and leave the beans covered for 1 hour.
*Disclaimer: All nutritional information provided is approximate and based on USDA measurements. Actual amounts may vary based on exact ingredients used, how they are prepared and serving size.
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