Makes 5 cups (1.25L)
“Pinto” means “paint” in Spanish, and these beans have a mottled appearance that looks like a tiny canvas. A member of the common bean family, they are related to kidney and black beans.
This flavourful stovetop combination can be baked in the oven (see variation), or cooks quickly on the stovetop. Each serving of these baked beans is an excellent source of protein, dietary fibre, calcium, iron, potassium, zinc and B vitamins, while being very low in fat.
1 T (15ml) coconut or olive oil
1 medium onion, diced or chopped
5 Cups cooked Grainworks Organic Pinto Beans
1-1/2 C (375ml) water
¼-C (60ml) apple cider vinegar
½-C (60ml) maple syrup or Grainworks Organic Cane sugar
2 t (10ml) dried dill
2 t (10ml) Dijon mustard
1 t (5m) salt
½-t (2ml) black pepper
¼-t (1ml) ground cloves
Heat the oil in a skillet over medium heat and cook the onion for 5 minutes or until translucent.
Add the beans, water, vinegar, maple syrup, dill, mustard, salt, pepper and cloves and stir to mix well. Bring the beans to a boil, reduce heat, cover and cook, stirring occasionally for 45-60 minutes or until the liquid has turned into a well-bodied sauce.
To bake, preheat oven to 350°F (180° C). After beans and liquid are brought to a boil in the skillet, pour them into a casserole dish, cover, and bake for 45 minutes.
Beans with Molasses
To increase the calcium content to 253 mg per cup, which is one-quarter of the recommended intake for the day, replace the maple syrup with organic blackstrap molasses.