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
