BBQ Beans with Courgette boats
This smoky BBQ bean mix is everything! I use it in sooooo many recipes, this time its in courgette boats and served with baked potato but this versatile dish can be served with steamed veg, roast carrots or rice . You could even have it on its own for a smaller meal.
Beans and lentils are a great source of not just protein and iron but fibre too and they have a crazy amount of variety. I tried to research exactly how many different types of beans there are on the planet but the most I could find was a list containing 21 different bean varieties and I suspect there are many more. Beans typically come either dried or canned, if you use dried beans they usually need soaking over night. I prefer to use canned for convenience and this particular bean mix contained: kidney beans, green beans, adzuki beans, haricot beans and sweetcorn. To this I added chickpeas and green lentils. You can use whatever beans or pulses you like, its all about the BBQ flavouring for this dish.
The hollowing of the courgette boats causes a fair amount of uncalled for courgette, save this and check out my Med Veg Stew recipe to save it going to waste. I'm also working on another recipe that may have a use for it!
260kcal in 250g BBQ beans. Approx. 20kcals in each hollowed courgette
♥ 2-3 Courgettes
♥ 150g mixed beans (cooked)
♥ 50g chick peas (cooked)
♥ 50g lentils (cooked)
♥ 1 tablespoon of tomato puree
♥ 1 chopped spring onion
♥ 1 teaspoon of sweetener
♥ 1/2 teaspoon of onion powder
♥ 2 teaspoon of smoked paprika
♥ 1/2 teaspoon garlic powder
♥ Salt and pepper to taste
♥ Sprinkle of chilli flakes
♥ Splash of water (optional)
Preheat oven to 180C. Using a knife, slice the top of the courgette lengthways to reveal the inside. using a spoon, dig out the inside of the courgette leaving enough at this sides and bottom for it to maintain its strength, bare in mind it will wilt slightly as it cooks. Repeat for as many courgettes as needed.
Place on baking tray in the oven for 30 minutes or until edges start to brown.
Meanwhile, put all bean ingredients in a saucepan and mix well, Heat on low heat for 10 minutes until all flavours are thoroughly incorporated within the beans. If the bean mixture gets too dry to stick together use a splash of water or another teaspoon of tomato puree.
Take the courgettes out of the oven and fill with the bean mixture. Serve any left over bean mixture on the side to ensure you get your full dose of nutrients.
Comment and tell me how you like to serve your BBQ beans!