Smoky Three-Bean Bake

Gluten Free
Dairy Free
Health score
9%
Smoky Three-Bean Bake
89 min.
8
276kcal

Suggestions


If you're looking for a hearty, satisfying side dish that bursts with flavor while being gluten and dairy-free, look no further than this Smoky Three-Bean Bake. This dish brings together the rich, smoky essence of applewood-smoked bacon with a medley of organic beans, creating a delightful blend that’s sure to please everyone at your table.

Each bite is a perfect harmony of savory and sweet, thanks to the addition of brown sugar and honey, while the zesty touch of cider vinegar and Dijon mustard adds a unique depth to the flavor profile. With protein-packed black beans, chickpeas, and Great Northern beans, this dish not only satisfies your hunger but also nourishes your body. The vibrant colors of chopped green bell pepper and onions not only add visual appeal but also infuse the dish with freshness and crunch.

This Smoky Three-Bean Bake is not just a fantastic side; it can easily steal the spotlight at any gathering, whether it's a cozy family dinner or a lively backyard barbecue. Best served warm, this baked delight promises to be a crowd-pleaser, ensuring that every person at the table is reaching for seconds. So roll up your sleeves and prepare to impress with this delicious, nutritious dish that embodies comfort food at its best!

Ingredients

  • slices bacon chopped
  • 0.5 teaspoon pepper black freshly ground
  • 0.3 cup brown sugar packed
  • 15 ounce black beans organic rinsed drained canned
  • 15 ounce garbanzo beans organic rinsed drained canned (garbanzo beans)
  • 15 ounce great northern beans organic rinsed drained canned
  • tablespoon apple cider vinegar 
  • tablespoon dijon mustard 
  •  garlic clove minced
  • cup bell pepper green finely chopped
  • 0.3 teaspoon ground pepper red
  • tablespoon honey 
  • 0.8 teaspoon kosher salt 
  • cups onion finely chopped
  • teaspoon paprika smoked
  • 0.8 cup tomato sauce 

Equipment

  • bowl
  • frying pan
  • oven
  • whisk
  • baking pan
  • slotted spoon

Directions

  1. Preheat oven to 32
  2. Heat a large nonstick skillet over medium-high heat.
  3. Add bacon to pan, and saut for 5 minutes or until crisp.
  4. Remove bacon from pan with a slotted spoon, reserving 1 1/2 tablespoons drippings in pan. Set bacon aside.
  5. Add 2 cups onion, bell pepper, and minced garlic to drippings in pan, and saut for 6 minutes or until tender, stirring occasionally.
  6. Remove from heat, and cool slightly.
  7. Combine tomato sauce and the next 8 ingredients (through red pepper) in a large bowl, stirring with a whisk. Stir in onion mixture and beans. Spoon bean mixture into an 11 x 7-inch glass or ceramic baking dish coated with cooking spray, and sprinkle with reserved bacon. Cover and bake at 325 for 30 minutes. Uncover; bake an additional 30 minutes.

Nutrition Facts

Calories276kcal
Protein17.27%
Fat19.03%
Carbs63.7%

Properties

Glycemic Index
44.45
Glycemic Load
4.6
Inflammation Score
-7
Nutrition Score
14.903478133938%

Flavonoids

Luteolin
0.89mg
Isorhamnetin
2mg
Kaempferol
0.28mg
Myricetin
0.05mg
Quercetin
8.57mg

Nutrients percent of daily need

Calories:275.77kcal
13.79%
Fat:6.03g
9.27%
Saturated Fat:1.73g
10.8%
Carbohydrates:45.37g
15.12%
Net Carbohydrates:35.15g
12.78%
Sugar:14.1g
15.66%
Cholesterol:7.26mg
2.42%
Sodium:779.87mg
33.91%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.3g
24.6%
Manganese:0.96mg
47.77%
Fiber:10.22g
40.89%
Vitamin C:22.49mg
27.27%
Vitamin B6:0.52mg
25.97%
Folate:100.85µg
25.21%
Phosphorus:216.84mg
21.68%
Magnesium:73.89mg
18.47%
Potassium:643.25mg
18.38%
Iron:3.13mg
17.39%
Copper:0.34mg
17.24%
Vitamin B1:0.24mg
16.1%
Selenium:7.6µg
10.86%
Calcium:94.71mg
9.47%
Vitamin B2:0.15mg
8.95%
Zinc:1.33mg
8.89%
Vitamin B3:1.52mg
7.61%
Vitamin A:334.7IU
6.69%
Vitamin B5:0.65mg
6.45%
Vitamin E:0.56mg
3.71%
Vitamin K:2.7µg
2.57%
Source:My Recipes