BBQ-Flavored White Beans with Sausage and Spinach

Name: BBQ-Flavored White Beans with Sausage and Spinach
Yield: 6 to 8 servings
Ingredients: 1 1/2 tablespoons olive oil; 1 medium onion, chopped; 2 garlic cloves, minced, optional; One 14-ounce package Tofurky sausage, sliced 1/2 inch thick; Two 15-to 16-ounce cans navy beans, drained and rinsed; 1 cup natural barbecue sauce, any flavor; 4 to 5 ounces baby spinach

January 24, 2012

I fully admit that this recipe screams “emergency dinner!” But it’s spicy, hearty, high in protein, and best of all, ready for the table in about twenty minutes. Some nights, you need a main dish like that, and this one never disappoints.

Recipe information

Yield
6 to 8 servings

Ingredients

1 1/2 tablespoons olive oil

1 medium onion, chopped

2 garlic cloves, minced, optional

One 14-ounce package Tofurky sausage, sliced 1/2 inch thick

Two 15-to 16-ounce cans navy beans, drained and rinsed

1 cup natural barbecue sauce, any flavor

4 to 5 ounces baby spinach

Preparation

Step 1
Heat the oil in a wide skillet or stir-fry pan. Add the onion and sauté over medium heat until translucent.
Step 2
Add the garlic and sausage; continue to sauté, stirring frequently, until everything is golden, about 5 minutes.
Step 3
Stir in the beans and barbecue sauce. Cook until piping hot, about 4 minutes.
Step 4
Add the spinach and cover. When it wilts down a bit, stir it in. Continue to cook for just a minute or so longer. Serve at once.
Menu Suggestions
Step 5
A salad with a hint of sweetness balances the hearty, bold flavors in this dish. Choose Fruitful Red Slaw (page 177) or Creole Coleslaw (page 178). To make the meal even heartier, add some cooked quinoa or microwaved sweet potatoes.
Step 6
If this is truly an emergency meal, stick with the basics—microwaved Yukon gold or sweet potatoes and a simple green salad.
nutrition information
Step 7
Calories: 380
Step 8
Total Fat: 13g
Step 9
Protein: 25g
Step 10
Carbohydrates: 44g
Step 11
Fiber: 13g
Step 12
Sodium: 790mg

Reprinted with permission from Vegan Express: Featuring 160 Recipes for Quick, Delicious, and Healthy Meals by Nava Atlas. Copyright © 2008 by Nava Atlas. Excerpted by permission of Broadway, a division of Random House, Inc. All rights reserved. Nava Atlas is the author of nine cookbooks, including The Vegetarian Family Cookbook, The Vegetarian 5-Ingredient Gourmet, and Vegetarian Soups for All Seasons. She lives in the Hudson Valley region of New York with her husband and two teenage sons (all vegans).

TagsNavy Bean Bean and Legume Vegetable Spinach Leafy Greens Main Dinner Dairy Free Vegan Vegetarian Quick Easy Weeknight Meals 30 Minutes or Less Saute Cookbooks

Recipe information

Ingredients

Preparation

Step 1

Step 2

Step 3

Step 4

Menu Suggestions

Step 5

Step 6

nutrition information

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Step 9

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Step 12

Recipe notes