Navy Beans in a Homemade Barbecue Sauce

By Dr. Nicole Shortt, ND

June 24, 2011 • Recipes, Mains

(From The Whole Life Nutrition Cookbook, 2nd Edition, Alissa Segersten and Tom Malterre, Whole Life Press, 2009)

Ingredients

• 1 ½ cups dry navy beans, soaked overnight
• 6 cups water
• 4 cloves garlic, peeled
• Barbecue Sauce:
• 1 Tbsp extra virgin olive oil
• 1 small onion, chopped fine
• 4 cloves garlic, crushed
• ¼ cup tomato paste
• ¼ cup maple syrup
• 1 Tbsp Blackstrap molasses
• 1 tsp sea salt or Herbamare
• ¼ to ½ teaspoon chipotle chilli powder, or to taste
• ½ cup water or bean cooking liquid

Preparation

1. Soak beans overnight or for about 8 hours. Drain off soaking water and rinse well. Place beans into a 3-quart pot and add the water and garlic cloves, bring to a boil then reduce heat to a simmer. Cook beans for about 1 hour or until beans are soft and cooked through. Remove garlic cloves.
2. Heat the olive oil over medium heat in a 6-quart pot. Add the chopped onion and crushed garlic, sauté until soft, about 5 to 7 minutes.
3. In a small bowl, mix together the tomato paste, maple syrup, molasses, sea salt, chipotle chilli powder, and water.
4. Add the drained beans, tomato mixture, and chipotle pepper to onions: mix thoroughly. Simmer covered for 20 to 25 minutes, stirring occasionally, and adding more water or bean cooking liquid if necessary. Taste and add more sea salt and chipotle pepper if necessary.