BBQ Beans Recipe

What are BBQ Beans?

This smoky BBQ beans mix is so versatile, you can use it on so many dishes! A mix of beans, chickpeas and lentils with a smoky tomato based sauce. I use it in recipes like tacos or burrito bowls but this versatile dish can be served with salads, potatoes or rice.

What makes this recipe healthy?

Now, let’s talk about the good stuff. Packed with a trio of legumes – mixed beans, chickpeas, and lentils – this mix is your protein-packed pal. We’re talking muscles high-fiving and your taste buds doing a happy dance. The tomato puree and Worcestershire sauce? They’re like the superheroes bringing vitamins and umami vibes to the party. And don’t get me started on the spice brigade – paprika, garlic powder, onion powder – turning each bite into a tasty fiesta.

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.

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
• Ultra Processed Food Free

Ultra processed food free recipes are recipes that use ingredients where no additives have been used. This will include ingredients that can be made at home to be UPF free such as stock cubes, sauces and seasonings.

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.

Step 3: Heat the BBQ beans

Heat on low heat for 10 minutes until all flavours are thoroughly incorporated within the beans. If the BBQ beans mixture gets too dry use a splash of water or another teaspoon of tomato puree.

BBQ bean variations:

1. Smoky Maple Twist: Fancy an extra touch of sweetness? Add a tablespoon of maple syrup to the mix. It’s like a sweet smooch that plays perfectly with the BBQ vibes.
2. Spicy Fiesta Blend: Heat things up by cranking up the chili flakes or adding your fave hot sauce. Spice lovers, this one’s for you – turn your BBQ Bean Mix into a spicy fiesta!

FAQ:

Q: Can I use canned beans and chickpeas?

A: Totally! Canned is what I use. If you are using dried beans, cook them to the packet instructions first.

Q: Sweetener – yay or nay?

A: It’s your call! I think a little sweetness really helps this recipe, you can use liquid sweeteners like honey for the healthiest option.

Q: How do I store leftovers?

A: Pop those leftovers in a snug container in the fridge. When hunger strikes, reheat on the stove or give it a spin in the microwave for a quick, tasty meal.

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