BBQ Baked Beans
BBQ Baked Beans serves: 4 servings
Prep Time: 10 minutes | Cook Time: 55 minutes | Total Time: 1 hour and 5 minutes
Ingredients:
- 1 Tbsp + 1 tsp olive oil, divided
- 1 large sweet, yellow or white onion, cut in half and then finely chopped
- Pinch of salt
- 2 garlic cloves, minced
- 1/4 cup (66 g) tomato paste
- 1 Tbsp maple syrup
- 2 Tbsp blackstrap molasses
- 1 Tbsp yellow or Dijon mustard
- 1 Tbsp tamari
- 2 Tbsp apple cider vinegar
- 2 tsp chili powder
- 1 tsp ground cumin
- 1 tsp sweet or smoked paprika
- Black pepper, to taste
- One 14.5-ounce (411-g) can diced tomatoes
- 3 cups (513 g) cooked pinto beans (or two 15-oz [425-g] cans pinto beans, drained and rinsed)
Instructions:
- Read through recipe and put all ingredients in your work area before starting your prep.
- Preheat oven to 350°F (180°C) and coat a 9-in x 9-in (23-cm x 23-cm) square or 7-in x 11-in (18-cm x 28-cm) rectangular baking dish with 1 tsp oil.
- In a large skillet or medium pot, heat remaining 1 Tbsp oil over medium heat. Add onion and season with salt. Sauté onion for 5 minutes, or until it is becoming clear and reducing in volume. Cover the skillet or pot. Continue to caramelize onion for the next 15 minutes, stirring every few minutes. Add a few Tbsp of water as needed, if onion starts to stick. When onion is very tender and browning, add garlic. Cook for 2 more minutes, or until garlic is very fragrant.
- While onion is cooking, in a small bowl, whisk together tomato paste, maple syrup, molasses, mustard, tamari, vinegar, chili powder, cumin, paprika and black pepper. When onion and garlic are ready, add this sauce, along with diced tomatoes and beans, to the skillet or pot. Cook the mixture, uncovered, for 15 minutes longer, stirring frequently, until the liquid has reduced by about half. Transfer bean mixture to the prepared dish and bake for 20 minutes, or until golden and thick.
Notes:
Make it soy-free: Substitute coconut aminos for the tamari.
Nutrition Information Per Serving:
326 calories, 6.2 g total fat, 0.9 g saturated fat, 1.1 g polyunsaturated fat, 3.7 g monounsaturated fat, 0 mg cholesterol, 550 mg sodium, 1280 mg potassium, 55.5 g total carbohydrates, 15.5 g fiber, 14.3 g sugar, 15.1 g protein, 23% calcium, 28% iron
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