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low sodium beans recipe low salt side dishes for summer cookouts heart healthy bean recipes with kidney beans pinto beans and white beans

Low Sodium Cowboy Baked Beans

AuthorKelly Jensen
This low sodium cowboy baked beans recipe is a great high protein side dish with no added salt! Made with pinto, navy, and kidney beans and loaded with fresh vegetables & spices! Ready in about 30 minutes.
5 from 4 votes
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Prep Time 5 minutes
Cook Time 35 minutes
Total Time 40 minutes
Course Side Dish
Cuisine American
Servings 8 1-cup servings
Calories 435 kcal

Equipment

  • large pot

Ingredients
  

  • 1 lb ground beef or substitute ground turkey if desired
  • 1 sweet onion diced
  • 4 cloves garlic minced
  • 1 14-ounce can can no-salt-added pinto beans
  • 1 14-ounce can can no-salt-added navy beans
  • 1 14-ounce can can no-salt-added kidney beans
  • 1 teaspoon chili powder
  • 1 teaspoon onion powder
  • 1 14 ounce No-Salt-Added Diced Tomatoes
  • 1 bell pepper diced
  • 1 cup sweet corn
  • 1 jalapeno sliced, optional for heat
  • 1.5 cups No-Salt-Added Chicken Stock
  • ½ cup low sodium barbecue sauce

Instructions
 

  • In a large Dutch oven or heavy lidded pot add the ground beef (or ground turkey) and brown for 8 to 10 minutes until done.
  • Add the onions and garlic and sauté over low heat for 5 to 6 minutes until the vegetables begin to soften.  Add the pinto, kidney, and white beans, chili powder, onion powder, diced tomatoes, bell pepper, jalapeno, corn, and vegetable stock. Bring to a boil, then reduce to a simmer and cook for 30 minutes over low heat.
  • After the stew has cooked for 30 minutes and the veggies have softened, stir in the barbecue sauce. Test stew and adjust seasoning to taste.
  • When ready to serve, top with fresh herbs and chili flakes (if desired) and enjoy!

Notes

A Note on Low Sodium BBQ Sauce

Low Sodium BBQ Sauce: I like making my own low sodium BBQ sauce when I have the time, or I use  this BBQ sauce that I get online which has 150mg of sodium per serving.  It has a nice smokiness and isn’t too sweet - perfect for this recipe. It's vegan, gluten free, paleo, naturally sweet - so it gets the OK for my pantry.
Whichever low sodium BBQ sauce you choose, check the labels as it will likely vary the nutritional information I provided here (my nutritional information was calculated using 600mg sodium for 1/2 cup sauce total for the recipe)

Nutrition

Calories: 435kcalCarbohydrates: 57gProtein: 25gFat: 13gSaturated Fat: 5gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gTrans Fat: 1gCholesterol: 40mgSodium: 130mgPotassium: 1100mgFiber: 14gSugar: 14gVitamin A: 695IUVitamin C: 32mgCalcium: 138mgIron: 6mg

*Please note, all nutrition content is estimated based on the ingredients we used, it may vary based on your ingredients. Always check your nutrition labels to verify sodium amounts.

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