BBQ Bean and Cornbread Casserole

Dec, 02, 2018

This recipe is adapted from a recipe from Forks over Knives magazine and is a fun take on baked beans. I served my casserole with some stream greens.








  • 2 cups swiss chard, chopped
  • ½ cup onion, minced
  • ½ cup celery, minced
  • ½ cup carrots, diced
  • 3 garlic cloves, grated
  • 15- oz. cooked pinto beans or use canned
  • 1 15-oz can no-salt added tomato sauce or use freshly made
  • ¼ cup low-sugar BBQ sauce
  • 4 tsp. apple cider vinegar
  • ½ cup yellow cornmeal
  • 3 tbsp. all-purpose flour (I used gluten-free all-purpose flour)
  • 1 tbsp. cane sugar
  • 2 tsp baking powder
  • 1/8 tsp salt
  • 1/3 cup almond milk
  • ¼ cup unsweetened apple sauce
  1. Preheat oven to F400
  2. In a large skillet cook the first five ingrendientses over medium heat with a little water so they don’t stick until vegetables are soft.
  3. In a 2-qt baking dish combine cooked vegetables with beans, tomato sauce, BBQ sauce and 3 tsp of the vinegar and bake covered for 30 minutes.
  4. While beans are, baking make cornbread topping by mixing in a small mixing bowl cornmeal, flour, sugar, baking powder and salt. Mix almond milk, apple sauce and the remaining apple cider vinegar together and then combine that with the dry ingrendientses.
  5. Spoon batter on to bean casserole in 4-5 mounds.
  6. Bake uncovered for 20 minutes.


Fredrika Syren

Fredrica Syren, the author and founder of Green-Mom.com, was born in Sweden. Her mother was a classically trained chef who introduced her to many eclectic flavors and skills at a young age. Her mom’s passion for the outdoors and gardening planted the seed for her own love of nature and healthy eating. She received a degree in journalism and has worked as a print, Internet and broadcasting journalist for many years with big businesses within Europe and the United States. After her mom was diagnosed with terminal cancer and she with pre-cancer, Fredrica changed her career to become a full time yoga teacher and activist. A longtime world traveler, foodie and career woman, she was exposed to many facets of life, but nothing inspired her more than becoming a mom. After her first-born, Fredrica began a food blog focusing on local, seasonal, organic & vegetarian dishes. Years of food blogging developed into the cookbook Yummy in My Tummy, Healthy Cooking for the Whole Family. Upon the arrival of her second child, Fredrica founded Green-Mom.com. Her vision was to establish a site providing insight about gardening, home and personal care, baby & child, and of course food & nutrition. Green-Mom.com hosts many talented writers shedding light on ways to incorporate eco-friendly and nutritious practices for busy families. She is an advocate for organic, local and sustainable businesses. Fredrica hopes to inspire social change through her lifestyle, passion and business. Fredrica lives with her husband James Harker-Syren and their three children in San Diego, CA.

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