What are BBQ Beans?
This smoky BBQ beans mix is everything! A mix of beans, chickpeas and lentils with a smoky tomato based sauce. I use it in so many recipes like tacos or burrito bowls 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.
Do you have a diet restriction?
This is a great meal if you have dietary restrictions such as:
- Vegan
- Vegetarian
- Dairy Free
- Nut Free
- Low GI
Beans and lentils are a great source of not just protein and iron but fibre too and they have so much variety. I tried to research how many different types of beans there are on the planet. 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.
Try this BBQ beans recipe in my Taco Bowl:
Recipe coming soon!
Step 1: Add the mixed beans to a saucepan
This recipe is so easy, all you have to do is put all of the ingredients in a saucepan. As I mentioned above I use a can of cooked mixed beans and sweetcorn. It roughly equates to about a cup and a half of beans. To this I add half a cup of cooked chickpeas and half a cup of dried lentils, either green or red, I just use whatever I have to hand.
Step 2: Add seasonings
To this add 2-3 tablespoons of tomato puree, 1 tablespoon of Worcestershire sauce (no, I can’t say it either!), 2 teaspoons of paprika, 1/2 a teaspoon of onion powder, 1/2 tsp of garlic powder, a decent crack of salt and pepper and optionally you can add a spoonful of any kind of sweetener like honey and chilli flakes to your taste. Mix well.
Heat on low heat for 10 minutes until all flavours are thoroughly incorporated within the beans. If the BBQ beans mixture gets too dry to stick together use a splash of water or another teaspoon of tomato puree.
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BBQ Beans Recipe
Ingredients
- 1½ cup mixed beans cooked
- ½ cup chickpeas cooked
- ½ cup lentils cooked
- 2 tbsp tomato puree
- 1 tbsp Worcestershire sauce
- 1 spring onion chopped for decoration
- 1 tsp sweetener optional
- ½ tsp onion powder
- 2 tsp paprika
- ½ tsp garlic powder
- ⅛ tsp salt
- ¼ tsp pepper
- ¼ tsp chilli flakes optional
Instructions
- Place all other ingredients into a saucepan and mix well until the wet ingredients and seasonings form a slight sauce, heat on low for 5-10 minutes until hot throughout.1½ cup mixed beans, ½ cup chickpeas, ½ cup lentils, 2 tbsp tomato puree, 1 tbsp Worcestershire sauce, 1 spring onion, 1 tsp sweetener, ½ tsp onion powder, 2 tsp paprika, ½ tsp garlic powder, ⅛ tsp salt, ¼ tsp pepper, ¼ tsp chilli flakes
