Serve these scrumptious beans for a summer meal with the Lemon Millet Patties and a large garden salad for a balanced meal. If you do not want to cook your own beans for this, or are pinched for time, you can use 3 cans of navy beans in place of the dry navy beans, water, and garlic cloves.
Ingredients
Beans
1½ cups
navy beans
(soaked for 8 to 24 hours)
6 cups
water
4 cloves
garlic
peeled and chopped
Barbecue Sauce
1 tablespoons
extra virgin olive oil
1 small
onions
finely chopped
4 cloves
garlic
crushed
¼ cups
tomato paste
¼ cups
raw apple cider vinegar
¼ cups
maple syrup
1 tablespoons
blackstrap molasses
1 teaspoons
Herbamare
(or sea salt)
¼ teaspoons
chipotle chili powder
(plus more if desired)
½ cups
reserved bean cooking liquid
(or water)
Nutrition Facts
Per serving Recipe serves 6
- Protein 22%
- Net carbs 67%
- Fat 12%
Full nutrition facts
Macros
Energy & Macronutrients
- Calories
- 261kcal
- Protein
- 12.5g
- Total Carbohydrates
- 47.3g
- Dietary Fiber
- 8.7g
- Net Carbs
- 38.6g
- Total Sugars
- 13.5g
- Sucrose
- 9.5g
- Glucose
- 1.2g
- Fructose
- 0.89g
- Maltose
- 0.03g
- Galactose
- 0.18g
- Total Fat
- 3.1g
- Saturated Fat
- 0.42g
- Monounsaturated Fat
- 1.7g
- Polyunsaturated Fat
- 0.72g
- Sodium
- 262mg
Vitamins
Water-Soluble Vitamins
- Vitamin C
- 4.5mg
- Thiamin (B1)
- 0.43mg
- Riboflavin (B2)
- 0.28mg
- Niacin (B3)
- 1.5mg
- Pantothenic Acid (B5)
- 0.45mg
- Vitamin B6
- 0.34mg
- Folate (B9)
- 193µg
- Choline
- 51.5mg
Fat-Soluble Vitamins
- Vitamin E (Alpha-Tocopherol)
- 0.81mg
- Vitamin K1 (Phylloquinone)
- 4µg
Minerals
Minerals
- Calcium
- 136mg
- Iron
- 3.9mg
- Magnesium
- 106mg
- Phosphorus
- 231mg
- Potassium
- 840mg
- Zinc
- 2.3mg
- Copper
- 0.51mg
- Manganese
- 1.3mg
- Selenium
- 7µg
- Fluoride
- 0.13µg
Amino Acids
Essential Amino Acids
- Histidine
- 0.28g
- Isoleucine
- 0.52g
- Leucine
- 0.92g
- Lysine
- 0.7g
- Methionine
- 0.15g
- Phenylalanine
- 0.63g
- Threonine
- 0.39g
- Tryptophan
- 0.14g
- Valine
- 0.67g
Non-Essential Amino Acids
- Alanine
- 0.49g
- Arginine
- 0.58g
- Aspartic Acid
- 1.5g
- Cystine
- 0.11g
- Glutamic Acid
- 1.9g
- Glycine
- 0.44g
- Proline
- 0.6g
- Serine
- 0.64g
- Tyrosine
- 0.26g
Fatty Acids
Monounsaturated Fatty Acids
- Oleic Acid (18:1 cis)
- 1.7g
Omega-3 Fatty Acids
- ALA (18:3 n-3)
- 0.3g
Omega-6 Fatty Acids
- Linoleic Acid (LA)
- 0.42g
Other
Carotenoids
- Alpha-Carotene
- 3.2µg
- Beta-Carotene
- 99.4µg
- Lutein + Zeaxanthin
- 1.1µg
- Lycopene
- 3168µg
Plant Sterols (Phytosterols)
- Phytosterols
- 6.7mg
Other Compounds
- Betaine
- 0.11mg
