Boston BBQ beans

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vegan Boston BBQ beans on thick sliced toasted bread with green garnish

Ingredients

  • Spray oil
  • 1 large onion, chopped
  • 2 tsp garlic puree
  • 1 tsp smoked paprika
  • 2 tsp chopped fresh thyme (1 tsp if using dried thyme)
  • 1 tin cooked butter beans, drained
  • 1 tin cooked red kidney beans, drained
  • 1 tin cooked haricot beans, drained
  • 1 tin cooked chickpeas, drained
  • 50 g tomato puree
  • 250 g cherry tomatoes
  • 1 tbsp dark treacle
  • ½ bunch fresh flat leaf parsley, chopped
  • Black pepper or chilli, to taste
  • 2 slices wholemeal toast or a baked wholemeal pitta, to serve

Method

  1. Heat the oil in a large pan, add the onions and cook until tender. Add the garlic puree, smoked paprika and chopped thyme and cook for a further 2 minutes. Add the beans, chickpeas, tomatoes, tomato puree and treacle and mix together.
  2. Add just enough water to cover and bring to a simmer
  3. Cook for 15 minutes until all of the flavours have married and the sauce has started to thicken up. Add the chopped parsley and cook for a further 5 minutes.
  4. Check the seasoning – you can add black pepper to the sauce or chilli if you like it a little spicy – and serve with crunchy wholemeal toast or baked pitta.

Nutritional analysis per serving (1/4 recipe) - just the beans

Kcal Carbs (g) Fibre (g) Protein (g) Fat (g) Saturates (g) Sugars (g) Salt (g)
303 49.0 20.1 18.2 5.3 0.6 12.4 0.30

Nutritional analysis per serving (1/4 recipe) - with two slices wholemeal toast per person

Kcal Carbs (g) Fibre (g) Protein (g) Fat (g) Saturates (g) Sugars (g) Salt (g)
476 82.6 25.7 25.7 7.3 0.9 14.7 1.1
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