BBQ Beany Baskets

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A simple dish that is full of flavour.

BBQ BEANY BASKETS

Joanne Iceton
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Course Side Dish, Snack

Ingredients
  

  • 1 tbsp. unrefined rapeseed oil or use whatever oil you have
  • 1 red onion, or 4 spring onions chopped
  • 1 pepper chopped
  • 2-3 cloves garlic crushed (or use 2-3 tsp. garlic paste)
  • 1 tbsp. smoked paprika
  • 1 tsp. mustard
  • 1 tbsp. brown sugar/honey/maple syrup
  • 1 tbsp. Worcestershire sauce
  • 1 tbsp. balsamic vinegar
  • 1 400 g can pulses kidney, butter, cannellini, borlotti, chickpeas etc.
  • 400 g can chopped tomatoes or 400g tomatoes, chopped - about 4 medium
  • 4 - 8 wholewheat tortilla wraps
  • 100 g mature cheese grated

Instructions
 

  • Oven 170c.
  • Chop the onion and pepper into small similar sized pieces to the pulses.
  • Add the oil to a pan then sauté the veg (cook on a medium heat without colouring until softened).
  • Add the garlic, paprika, mustard, sugar type, Worcestershire sauce and balsamic vinegar. Stir to coat then add the pulses and tomatoes, bring to a boil then simmer for at least 10mins..
  • Meanwhile, cut the tortillas in half then fold into a cone. Fold over the bottom half of the cone then press into a greased muffin tin opening out the top to create a basket.
    Bake for 10 - 15 mins until they crisp and firm up. Watch them carefully as you do not want them to burn. Once cooked, remove from the oven and leave in the tin.
  • Once the mixture is cooked, fill the baskets with the chilli and top with grated cheese.

Notes

If vegetarian, simply omit the Worcestershire sauce, as this contains anchovies
If wished, you may add 100g chopped chorizo or bacon at step 3.
The bean base can also be served as a side, or stirred through pasta eaten hot, or as a cold salad.

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Nutritional Benefits:

Tomatoes contain vitamins C and E, anticancer properties and may ease symptoms of asthma. Adding fat (as in olive or vegetable oil) boosts the absorption of the valuable antioxidant lycopene and vitamins further as well as cooking.

Pulses are little nuggets of protein, soluble and insoluble fibre (which can help prevent strokes, heart disease and the rapid rise of blood sugars; ideal for diabetics), potassium (helps to balance body fluids), iron, zinc and many B vitamins.
Peppers are a rich source of vitamin C, E and B6 and again have anti-cancer properties.

The sulphur compounds in garlic which create its odour also offer many health benefits from minimising the risk of heart disease, certain cancers (colon, stomach and prostrate), can help to prevent stomach ulcers and is a natural antibiotic, antiviral and antifungal food.