Beans have so many health benefits, it is almost impossible to list them all. Beans are high nutrient, high fiber and low in calories. They are loaded with vitamins, minerals and protein. They help to moderate blood sugar levels and aid in digestion and weight loss. They also have an anticancer effect and are good for your heart. ?
1 Tbsp. olive oil
1 medium onion diced
½ cup diced bell pepper (any color)
3-4 cloves garlic minced
1 tsp. smoked paprika
¼ tsp. chipotle chili powder
8 oz. tomato sauce
2 Tbsp. brown sugar
1/4 cup your favorite BBQ sauce (I use Trader Joe’s Organic)
2 Tbsp. pure maple syrup (or more to taste)
1 Tbsp. Dijon mustard
¼ cup bourbon
3 cans navy beans rinsed and drained ( can use any combination of whatever you have on hand..navy, northern, cannellini, kidney, black, pinto….etc.)
Preheat oven to 350*
Heat olive oil over medium heat in a large saucepan. Add onion and peppers and sauté for n about 5-7 minutes or until soft. Add garlic and cook for another 2 minutes. Add smoked paprika and chipotle powder, then add the rest of the ingredients except beans and stir to combine. Simmer for 5 minutes. Add beans Stir to combine. Pour into a 9 inch casserole dish or pie plate. Cover tightly with foil and bake for 45 minutes.
