Low-Sodium Beanie Bar-B's
To download a Spanish translation of this recipe click here.
Servings: 12
Calories: 144kcal
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Ingredients
- 1 pound turkey Italian sausage
- ¼ cup water
- 1 red bell pepper
- 1 green bell pepper
- 1 red or white onion
- 1 teaspoon minced garlic
- 1-2 tablespoons oil
- 1 15-ounce can light red kidney beans
- 1 15-ounce can Great Northern beans
- 1 14.5-ounce can diced tomatoes with liquid
- ¼ cup dry red wine
- 1 teaspoon thyme or sage
Instructions
- Prepare dry beans using the hot soak method. Do this the evening before you plan to serve the beans.
- In the morning, cook the soaked beans until tender. Drain.
- Start here for canned beans. Mash the beans by hand with a heavy fork or spoon, adding as much of 1 cup of water as needed. Chop up any whole skins, leave the mixture lumpy. A processor or blender also works well.
- Clean green pepper, celery and onion, chop fine. Drain mushrooms, chop fine.
- Combine mashed beans with remaining water and ingredients. Cover and cook in a slow cooker (crockpot) on high for 4 hours or low or simmer for 8 hours or Dutch oven in a 350ºoven for 3 hours. If Dutch oven is used, stir occasionally.
- Use Beanie Bar-B’s to fill hamburger buns, pita bread, taco shells, tortillas, or spoon over a piece of cornbread. This mixture freezes well.
Notes
This recipe uses regular canned vegetables and base; use low or reduced-sodium products to lower sodium content further.
Nutrition
Calories: 144kcal | Carbohydrates: 27g | Protein: 8g | Fat: 1g | Sodium: 241mg | Potassium: 399mg | Fiber: 7g | Calcium: 38mg