No-Fat Beans
Creamy, hearty no-fat beans flavored with garlic, onion, and smoky undertones, perfect for a nutritious, plant-based meal suitable for vegans and health-conscious eaters.
Ingredients
Instructions
- Pick over and rinse the dried beans.
- Place the beans in a 4-quart pot and cover with water.
- Bring to a boil, then cover and remove from heat.
- Let the beans stand for 10 minutes, then drain.
- Add beef stock or water to the pot with the beans.
- Bring to a boil, then turn heat to medium-low and simmer for 1 1/2 to 2 1/2 hours until tender.
- Add minced garlic, diced onion, smoke flavoring, salt, and pepper halfway through cooking.
Tips & Substitutions
For a deeper flavor, consider using homemade defatted beef stock instead of water. If you prefer a vegetarian option, vegetable broth works well too. Adjust the smoke flavoring to your taste; start with one drop and add more if desired. Soaking the beans overnight can reduce cooking time significantly, making them tender and easier to digest.
Serving Suggestions
These no-fat beans are a versatile side dish that pairs beautifully with Joshua'S Favorite Chili or can be served over rice for a hearty meal. Consider topping with fresh herbs, diced avocado, or a squeeze of lime for added flavor. They also make a great filling for burritos or tacos, providing a healthy protein source.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to five days. Reheat on the stove over low heat, adding a splash of water or broth to maintain moisture. For longer storage, freeze in portions for up to three months; just thaw and reheat when ready to enjoy.
Nutrition & Diet Analysis (per serving)
Each serving of No-Fat Beans contains roughly 931 calories, with 30g protein, 118g carbohydrates, and 39g fat. It is an excellent source of dietary fiber (75% of the Daily Value), protein (60% of the Daily Value), and iron (44% of the Daily Value). Note that it is relatively high in sodium, at 1763mg per serving (77% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use canned beans instead of dried?
Yes, you can use canned beans to save time. Rinse and drain them, then add them to the pot with the other ingredients, adjusting the cooking time to about 20-30 minutes since they are already cooked.
What if I don’t have smoke flavoring?
If you don't have smoke flavoring, you can use smoked paprika as a substitute for a similar smoky taste. Alternatively, you could add a small amount of liquid smoke or even cook the beans with a smoked ham hock or bacon for added flavor.
How can I make this recipe spicier?
For a spicier version, add diced jalapeños or red pepper flakes along with the garlic and onion. You can also serve the beans with hot sauce on the side, allowing everyone to customize their heat level according to their preference.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).