Very Easy Baked Beans


Beans are an excellent source of the trace mineral zinc, known for its ability to help build muscle and rev up testosterone production. Some beans, such as those used in this flavorful recipe, contain as much zinc as red meat does, but without the fat, antibiotics, and toxic growth hormones found in nonorganic meats. Beans are also rich in protein and fiber, which can help keep insulin levels low and keep you from getting hungry. If you miss meat, though, add leftover chicken or beef to the beans before baking them.

I recommend buying beans in lined cans that eliminate worries about BPA, which can cause hormonal disruptions.

Serves 6


  • 1 large onion, diced
  • 1 tablespoon extra virgin olive oil
  • 1 can (15 oz) black beans, rinsed and drained
  • 1 can (15 oz) kidney beans, rinsed and drained
  • 1 cup of your favorite barbecue sauce


1. Preheat oven to 350F.

2. Heat olive oil in a frying pan, and sauté diced onions until transparent.

3. Place beans, onions, and barbecue sauce in a medium casserole dish, and mix well.

4. Cover and bake for 1 hour.

Serve with rice pilaf and a big salad of mixed greens.


Nutritional information per serving: 199 calories, 4 g fat (1 g saturated), 19 g carbohydrates, 6 g fiber, 9 g protein, 0 mg cholesterol, 847 mg sodium (reduce sodium by washing beans first), 6 g sugar

Note: Nutritional values are estimates only and may vary according to freshness of ingredients, methods of preparation, and other factors.



Last Updated: October 8, 2018
Originally Published: January 9, 2013