A baked soy beans with beef that looks like chili. But, it has more of a sweet and smoky flavor of low carb baked beans with the addition of ground beef.
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It's the middle of winter, but I've been craving one of my favorite summer picnic foods. However, it is a warm comfort food that's perfect for February in New England.
Although it may sound impossible to make low carb baked beans, it isn't. Black soy beans are low in total carbohydrates and high in fiber making them the perfect replacement for high carb beans.
To help reduce the carbs, I added some ground beef to the mix. Meats are always a good zero carb ingredient.
This dish looks a lot like chili, but the taste is very different. It has more of the sweet and smoky flavor of baked beans with the addition of ground beef.
I did like the flavor of this meaty dish, but I may try eliminating the beef and add two more cans of soy beans. That would make it a more traditional low carb baked beans recipe.
Some may be opposed to eating soy, especially because it can contribute to estrogen dominance. However, Asians eat a lot of soy and don't see to be negatively affected.
I believe that most things are okay in moderation. Even carbs are okay, but it's best to get them from vegetable sources and not low carb junk food.
To make a low carb baked beans dish, you really need a good bean substitute. Black soy beans are the best that I've found.
Low Carb Baked Beans with Beef Recipe
Black soy beans are great to use in Mexican dishes. I've used them in my Southwest Beef and Bean Casserole and my Layered Taco Salad Dip.
I've also used soy beans in sweet recipes. They are great to add to chocolate brownies and cookies too.
So, give this one a try if you want to enjoy a little taste of summer in the middle of the winter!
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Recipe
Low Carb Baked Beans with Beef
Video
Ingredients
- 3 slices no sugar bacon
- 1 pound lean ground beef
- 1 tablespoon dried minced onion
- ¼ teaspoon garlic powder
- 2 15 oz cans black soy beans drained
- ¼ cup water
- 1 6 oz can tomato paste
- ¼ cup cider vinegar
- 20 drops stevia glycerite
- 1 teaspoon blackstrap molasses or Sukrin Gold Syrup (for keto)
- 1 ½ teaspoons liquid smoke
- 1 teaspoon salt
- ¼ teaspoon ground black pepper
Instructions
- Cook bacon over medium high heat until evenly brown.
- Drain, crumble, and set aside.
- In same pan, cook ground beef with dried onion and garlic powder until beef is evenly brown.
- Return bacon to pan.
- Mix in the drained beans, water, tomato paste, stevia, molasses, vinegar, and liquid smoke.
- Season with salt and pepper.
- Place in baking pan, cover and bake at 350 degrees F for 1 hour.
Notes
Low Carb Sweeteners | Keto Sweetener Conversion Chart
Nutrition
Additional Info
Notes on Nutritional Information
Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.
Copyright
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Carolyn
Can you substitute brown sugar swerve for the molasses? Thank you
Michelle Wolfson
I think it would work just fine. You wouldn’t need much.
Jane
I made this today as I miss beans with breakfast and want a kind I can eat. It just seems after an hour it appears quite dry. Should I add anything to it before we eat it / heat it up?
Lisa MarcAurele
You could add a little tomato sauce if needed.
Jane
Thanks I'll give that a try. They were still awesomely tasty (party from the liquid smoke I think, great to have that back in my pantry!). Glad I didn't grab spaghetti sauce as I'm sure I'd have made it more sugary. Though I also have homemade stewed tomatoes. Thanks again.
Michelle Wolfson
I’ve made this recipe multiple times, but I do it on the stove rather than in the oven. It comes out nice and moist every time. Instead of adding extra tomato sauce for the oven and you could just add a little extra water.
Cole
Do these black soy beans need to be drained and rinsed? Instead of salt, they are packed with kombu seaweed (kelp) which is itself very nutritious. I love these beans, especially them being low carb. Will try this recipe, and others you posted using these black soy beans as an ingredient, very soon.
Lisa MarcAurele
I drain and rinse mine so I do recommend at least draining the soybeans.
Marie Seibel
I use these all the time for chili. Will have to try this recipe for a summer meal...Maybe add some chopped ham instead of beef...
Lynn
Are Black Soy Beans the same as Black Beans in a can that I buy in the grocery store?
Lisa MarcAurele
Black beans have a lot of carbs, black soy beans are a a type of soy which is low carb.
Lisa Price
Made this last Lisanight and love it!
Lisa MarcAurele
This one is an old favorite that I just updated. So glad you enjoyed it!
Erin M.
What about lupini beans? Do you use those? I have had success using lupin flour for fried fish and a few other dishes. I was thinking of trying it for baked beans. I think the flavor is mild enough. I bought the flour on Netrition but I see that my local Walmart has a brand of the whole beans in water called Cento. I may pick some up this week.
Lisa
I'm not familar with lupini beans, but I've been staying away from beans in general due to lectins (but pressure cooking is supposed to make this less of an issue).
txgrandma
My husband will be thrilled to see this! I hope to try it in the next week.
Thanks so much!
Lisa
Hope hubby loves it!
txgrandma
I found the beans at a local store and so I will be trying this very soon. It reminds me of a recipe I used to make before LCHF lifestyle began. I'll let you know how he likes it.
Thanks!