Sugar-shack season is in full swing, and it’s high time to load up on all of the comforts of winter before the season comes to an end. As a vegetarian, my favourite sugar shack main dish has always been baked beans. Similar to the traditional English variety, French Canadian baked beans are usually served in a tomato based sauce, but they are taken up a notch by being doused in golden maple syrup. During our travels down to the Southern states a few summers ago, I discovered stewed black eyed peas. I had never had anything like it, but the dish had texture of my favourite baked beans, though they were swimming in a delicious broth instead of a tomato based sauce.

Now that I am an (obsessed) Instant Pot owner, I make more beans than ever before. I recently had the idea to combine the sweetness of my favourite maple baked beans with the brothiness of stewed black eyed peas. The umami experience that ensued did not disappoint.

My only regret? Not making a double batch!

Instant Pot Maple Bean & Onion Soup (Vegan & Gluten-Free!)

Prep Time 10 minutes
Cook Time 35 minutes
Pressure Release Time 10 minutes


  • 2 tbsp olive oil
  • 3 medium onions chopped (about 3 cups)
  • 8 cloves garlic minced
  • 2 tsp Montreal Steak Spice*
  • 1 tsp cracked black pepper
  • 2 cups dry navy beans soaked for at least 4 hours**
  • 6 cups water
  • ¼ cup ketchup
  • 2 tbsp miso paste
  • 2 tbsp molasses
  • 2 tbsp fresh thyme leaves
  • ¼ cup maple syrup


  • Dilute miso in ¼ cup hot water, breaking up any big pieces, and set aside.
  • In your Instant Pot, on ‘sautée’ setting, heat oil.
  • Add onions and sautée until translucent.
  • Add garlic and sautée one more minute.
  • Season with steak spice & pepper.
  • Add beans, water, ketchup, miso and molasses. Stir.
  • Make sure steam release is in sealed position.
  • Close lid and cook on high pressure for 35 minutes.
  • Allow pressure to naturally release for 10 minutes before using quick release to finish.
  • Carefully open lid and stir in maple syrup & fresh thyme.
  • Season with additional salt and pepper if desired.


*If you're in the States and can’t find Montreal Steak Spice, Trader Joe’s Everyday Spice is a great alternative.
**If you did not soak your beans, increase cooking time to 45 minutes.