BBQ Beans

BBQ Beans Recipe from the USA - Navy and White Beans with a Tangy Twist

Region / culture: USA | Preparation time: 30 minutes | Cooking time: 25 minutes | Servings: 6

Introduction

BBQ Beans are a classic dish that brings a rich, smoky flavor to the table, making it a favorite at gatherings, especially during the grilling season. This recipe takes a traditional approach but incorporates a variety of ingredients to enhance the depth of flavor. From the sweetness of molasses and brown sugar to the tanginess of red wine vinegar and the umami of soy sauce, each component plays a crucial role in creating a complex taste profile. This guide will walk you through the history, preparation tips, nutritional information, and more to help you master this delicious dish.

History

The origins of BBQ beans can be traced back to Native American cuisine, which was then adapted by European settlers in America. The dish has evolved over centuries, incorporating ingredients brought by immigrants and influenced by regional barbecue traditions. This recipe is a modern interpretation that respects its rich history while embracing global flavors.

Ingredients

1 lb (454 g) dry navy or small white beans, rinsed and quick soaked
1 cup chopped white onions
1 cup chopped red onions
0.13 cup minced garlic
0.25 cup red wine vinegar
1 tbsp dijon mustard
0.25 cup soy sauce
1 cup dark brown sugar
0.25 cup worcestershire sauce
0.25 cup ketchup
1 tbsp dark chili powder
1 chipotle chili, chopped
0.5 lb (227 g) canned plum tomatoes, drained and chopped
0.25 cup molasses
3 cup water or chicken stock
1 tbsp olive oil
1 tbsp honey
salt and pepper to taste

How to prepare

To quick soak the beans

Place the rinsed beans in the steamer basket on top of the steamer trivet and put inside the pressure cooker.
Add 6 cups of water.
Close the lid, bring to high pressure, and cook for 2 minutes.
Release the pressure using the cold water release method.
Remove the beans and rinse them again.
Your beans are now ready to be cooked.

Assembly

Return the beans to the cooker and add the olive oil and water or stock.
Close the lid, bring to high pressure, and cook for 8 minutes.
Release the pressure using the automatic release method.
Drain the beans and return them to the cooker. The beans may still remain a little hard.
Combine the remaining ingredients.
Close the lid again, bring to high pressure, and cook for 15 minutes.
Release the pressure using the cold water release method.

Variations

Consider adding smoked bacon or sausage for extra flavor, or swap navy beans for black beans for a different taste and texture. For a vegetarian version, omit Worcestershire sauce or use a vegan alternative.

Cooking Tips & Tricks

To ensure your BBQ beans are perfectly cooked and flavorful, consider these tips:

- Quick soaking the beans reduces cooking time and helps achieve a better texture.

- Sautéing onions and garlic before adding them to the mix will enhance their sweetness and complexity.

- Adjust the amount of chili according to your preference for heat.

- Cooking under pressure ensures beans are tender and flavors meld beautifully.

Serving Suggestions

Serve BBQ beans as a side dish with grilled meats, such as chicken or pork, or as a main dish with a side of coleslaw and cornbread for a complete meal.

Cooking Techniques

Pressure cooking is key to this recipe, as it significantly reduces cooking time and ensures beans are tender. For those without a pressure cooker, slow cooking is an alternative method, though it will require more time.

Ingredient Substitutions

If you don't have red wine vinegar, apple cider vinegar makes a good substitute. Maple syrup can replace molasses for a different kind of sweetness.

Make Ahead Tips

BBQ beans taste even better the next day, as flavors have more time to meld. Prepare a day in advance and reheat before serving for enhanced taste.

Presentation Ideas

Serve in a rustic bowl or cast iron pot, garnished with fresh chopped parsley or cilantro, to add color and freshness to the dish.

Pairing Recommendations

A bold, smoky red wine or a crisp, refreshing beer complements the rich flavors of BBQ beans perfectly. Choose a beverage that matches the dish's intensity.

Storage and Reheating Instructions

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat on the stove over medium heat, adding a little water or stock if necessary to prevent drying out.

Nutrition Information

Calories per serving

A serving of BBQ beans contains approximately 350 calories, making it a hearty side dish or a lighter main course. The balance of nutrients provides a satisfying meal option.

Carbohydrates

This dish is a good source of carbohydrates, primarily from beans and sugars. A serving provides approximately 45g of carbohydrates, offering energy for your body's needs. The complex carbs from beans are digested slowly, providing sustained energy.

Fats

The recipe is low in fats, with only about 5g per serving, mainly from olive oil. This healthy fat is known for its heart-healthy benefits and contributes to the dish's richness without overwhelming it.

Proteins

Beans are an excellent source of plant-based protein, making this dish a great option for vegetarians and meat-eaters alike. Each serving contains about 15g of protein, essential for muscle repair and growth.

Vitamins and minerals

BBQ beans are rich in vitamins and minerals, including iron from the beans, vitamin C from tomatoes, and various B vitamins from the whole ingredients. These nutrients support overall health and well-being.

Alergens

This recipe contains soy (soy sauce) and may not be suitable for individuals with soy allergies. It's also important to check the labels of store-bought ingredients for potential allergens.

Summary

Overall, BBQ beans offer a balanced nutritional profile, with a good mix of carbohydrates, proteins, and healthy fats, along with essential vitamins and minerals. It's a wholesome dish that can fit into various dietary needs.

Summary

This BBQ Beans recipe is a delightful blend of flavors and textures, rooted in tradition but with a modern twist. It's nutritious, versatile, and sure to be a hit at any gathering. Whether you're a seasoned cook or a beginner, following these tips and tricks will help you create a delicious dish that celebrates the rich history and complexity of BBQ beans.

How did I get this recipe?

I remember the thrill of stumbling upon this recipe for BBQ Beans. It was many years ago, when I was just a young girl, eager to learn everything I could about cooking from my mother and grandmother. They were both excellent cooks, and I was determined to follow in their footsteps.

One summer afternoon, I was visiting my Aunt Ruth, who lived on a small farm just outside of town. She was known for her delicious home-cooked meals, and I always looked forward to the times I got to spend in her kitchen. On this particular day, she was preparing a big family barbecue, and I could smell the mouthwatering aroma of BBQ beans wafting through the air.

As I watched Aunt Ruth work her magic in the kitchen, I couldn't help but ask her for the recipe for her famous BBQ beans. She smiled at me and said, "Well, darling, it's a family secret that's been passed down for generations. But I suppose I can make an exception for you. Come on, I'll show you how it's done."

I eagerly followed Aunt Ruth as she gathered the ingredients and explained each step of the process to me. She showed me how to sauté onions and garlic in a skillet until they were golden brown and fragrant, then add in a mixture of ketchup, mustard, brown sugar, and spices to create a rich and tangy sauce.

Next, she poured in a can of kidney beans and a can of baked beans, stirring everything together until it was well combined. She let the beans simmer on the stove for a while, allowing the flavors to meld together and develop into a mouthwatering dish that would be the star of the barbecue.

As we sat down to eat, I took my first bite of Aunt Ruth's BBQ beans and was instantly hooked. The sweet and savory flavors danced on my taste buds, and I knew that I had to learn how to make this dish for myself.

Over the years, I practiced and perfected Aunt Ruth's recipe for BBQ beans, making it my own by adding a few extra ingredients and experimenting with different cooking methods. I shared the recipe with my friends and family, who raved about how delicious it was and begged me to make it for every gathering we had.

As time went on, I continued to collect recipes from various places and people, always eager to learn new techniques and flavors to incorporate into my cooking. I discovered that each recipe had its own story to tell, its own unique blend of ingredients and memories that made it special.

And so, whenever I make a batch of BBQ beans now, I think back to that summer afternoon with Aunt Ruth, and how she generously shared her family recipe with me. I am grateful for the knowledge and love that has been passed down through the generations, and I am proud to carry on the tradition of cooking and sharing delicious meals with those I hold dear.

For me, cooking is not just about following a recipe – it's about creating something from the heart, something that brings joy and comfort to those who share in the meal. And so, I will continue to cook with love and passion, always seeking out new recipes and experiences to enrich my culinary journey.

But no matter where my cooking adventures may take me, I will always hold a special place in my heart for Aunt Ruth's BBQ beans, the recipe that started it all and inspired me to become the cook I am today.