Spicy bean wraps

Our sporty weeknight family favourite.

 Quick, nutritious, low fat, inexpensive and delicious.

Ready for table in 20 minutes.

Serves 6

Ingredients

1-2 tbsp oil

1 onion ( finely chopped)

1-2 cloves of garlic

(1 tsp grated fresh ginger, optional)

1 tin of baked beans

2 tins of other beans 

(red kidney, black eye, butter, cannellini etc)

1/2 tsp red chilli powder

1 tsp paprika

1 tsp mild curry powder

black pepper

salt to taste

fresh or dried herbs

 (parsley and coriander or mixed herbs)

Method

Fry the chopped onion in little oil for few minutes. 

Add garlic ( and ginger if used)

Stir in the baked beans 

and drained washed other beans.

Add spices and salt and cook for 5 minutes 

adding a little bit of water if it gets too dry.

Use your imagination with your spices

 (cajun spice, cumin, coriander etc. are really nice too) 

If you don't like hot, leave out the chilli. 

Add the herbs and check the seasoning.

Serve in wraps with my garlic yoghurt,

 grated cheese (cheddar, parmesan), salad and chilli sauce

Garlic yoghurt dip

250 ml plain yogurt 

2 tbsp creme fraiche or mayonnaise

1 tbsp salad cream

1 clove of crushed garlic

salt to taste

Mix all the ingredients together

Vegetable Flan tray bake

Tasty savoury tray bake. 
I love this recipe. It is very versatile and everyone seems to like it.

 Great light evening supper or lunch.

 Really nice as a part of a buffet. Perfect for picnics. 

Ingredients

150 g butter

250 g/400 ml plain flour

2 tsp baking powder

40 g/ 100 ml rolled oats

250 g tub of quark

1 tbsp oil

1 onion

500 g of mixed veg (fresh or frozen)
2 cloves of garlic
1/2-1 tsp chili powder
salt & pepper

1 ball of mozzarella
70 g grated cheddar

100 ml double cream
150 ml milk
3 eggs

smoked paprika or mixed herbs (optional)

Method

preheat oven to 200°

Mix baking powder and flour together.

 Rub cold butter and flour mix together in until you get breadcrumb like texture.

 Mix in oats and quark. 

Line baking tray with baking paper and spread the dough mixture on it evenly.

Fry onion in a little oil. Add vegetables and cook for few minutes until tender.

 Add crushed garlic, spices and seasoning. 

In a separate bowl mix together milk and cream. Beat in the eggs. 

Spread the veggie mix onto the pastry base,

 then shredded mozzarella and grated cheddar. 

 Drizzle over the milk & egg mix evenly.

 (Sprinkle over herbs or smoked paprika)

Bake in 200°c for 20-25 mins until golden brown.  

Let cool down and cut into squares or rectangles.

Variations:

Replace some of the veg with cooked chicken,

 fried spiced minced beef/lamb, sausages, tuna etc.

You can use any combination of vegetables.
 Mixed frozen works really well.


Tip: If you don't have quark, replace it by 150-200 ml of plain or Greek yoghurt