f4ba68c1cbedb0122ea82653afbd56f3b53077b88b4c4a5f31 Uncomplicated Healthy Living: Barbecued Beans http://www.freesearchenginesubmission.infoher-libido.com

Friday, October 9, 2015

Barbecued Beans

I took the beginning of this week off from posting.  Now I am back!  Tailgating is a big part of football season.  Vegetarians want to be part of it too.  So I am giving you vegetarian beans you can make ahead of time and heat up in a pot on top of your grill.  I did not use the standard navy beans or great northern.  I used a bean and grain mix. It gives you different textures and flavors from the standard.  Don't go tailgating?  Make them at home!  Either way you will enjoy these saucy beans.

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Barbecued Beans

1 cup dried bean and grain mix (like Bob's Red Mill 16 bean and grain mix)
1 tbsp. olive oil
1/2 cup diced onion
1/2 cup diced green bell pepper
2 cloves garlic, minced
1 1/2 tbsp. cider vinegar
1/4 cup tomato sauce (see note)
1/4 sorghum molasses (you can use blackstrap if you prefer)
1 1/2 tbsp. soy sauce (get low sodium)
1 tbsp. dry mustard
1 tsp. thyme
1 tbsp. sriracha

Soak and cook the bean and grain mix according to package directions.  You want the beans still firm.  They will cook some more with the other ingredients.  Drain the mix reserving the cooking liquid.  Heat the oil in a pot and add the onion, bell pepper and garlic.  Saute until the onion is translucent and the pepper is softening.  Mix the rest of the ingredients in a bowl, the vinegar through sriracha, along with 1/4 cup of the beans cooking liquid.  Add the barbecue mix to the onion mix.  Add the bean and grain mix as well.  Bring to a boil and reduce the heat to a simmer.  Allow to simmer for 20 to 30 minutes or until the beans are soft and all the flavors are well combined.  If the beans don't have enough sauce to suit you add more of the beans cooking liquid.

By using the beans cooking liquid in the sauce, as well as using soy sauce and sriracha, no additional salt is needed.  Keep the rest of the beans cooking liquid to use in soup or in other ways.  It can be frozen to use at a later time.

Note:  Muir Glen has an organic line of canned tomato products.  I advise using their tomato sauce.  You can use ketchup if you want.  Use one that is all natural, no added sugar and low sodium.


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