• 1 Medium Onion, diced
  • 2 Small Carrots, sliced
  • ½ Tbs. Olive Oil
  • Pinch of unrefined sea salt
  • 3 cups Cooked Pinto Beans
  • one inch piece of kombu
  • 1/2 cup BBQ Sauce (I like Annie’s)
  • 3 Tbs. Blackstrap Molasses
  • ¼ cup Apple Cider Vinegar (I like Bragg’s brand; avoid distilled vinegar)
  • 2-3 Tbs. Maple Syrup
  • 2 Tbs. Dijon Mustard
  • 2 Tbs. Ketchup
  • 1-2 tsp. Liquid Smoke
  • 2-3 tsp. Tamari or GF Soy Sauce
  • Pinch of Cayenne Pepper (more if you like hot spice)




  1. Pre-heat the oven to 350 degrees F.
  2. In a large deep skillet heat the olive oil over medium heat.
  3. While the oil is heating, chop the onion and dice the carrot.
  4. Add the onion and carrots to the skillet and sauté with a pinch of sea salt about 5 minutes.
  5. Add the beans, kombu, BBQ sauce, molasses, apple cider vinegar, maple syrup, mustard, ketchup, tamari or soy sauce, liquid smoke, and pinch of cayenne pepper.
  6. Stir everything to combine and bring the ingredients to a low simmer for about ten minutes
  7. Transfer to a baking dish and place it in the preheated oven.
  8. Bake for 30-40 minutes.
  9. Garnish with sliced scallions and allow to cool slightly before eating.



  • I often add vegan, GF hot dogs. I saute them first in some olive oil or vegan butter.
  • I like to use dried beans which I soak overnight, then simmer for 45-50 minutes with kombu and bay leaf to improve digestibility of beans before proceeding with the recipe.
  • One cup of dried beans equals 3 cups cooked.
  • If using canned beans, Eden brand are very good. They are cooked with kombu, a tasteless sea vegetable that increases the digestibility of the beans, and they are in BPA free cans.
  • You  can substitute navy beans or other white beans for the pinto beans.
  • I frequently don’t even put these in the oven to bake. I simply continue to simmer them (step 6) on top of stove for about 20-25 minutes.