Fat Free Boozy & Spicy Beans on Toast
This is my favourite meal when the kitchen cupboards are bare but I want a bowl of comfort. Using whichever beans I can find & a can of chopped tomatoes, these vegan 'baked' beans are super healthy, simple & cheap ~ perfect for anytime of day & great freezer food.
I like mixing up the beans early in the morning for a brunch of mid-afternoon feast ~ allowing the tomatoes & wine to bubble for hours adds tonnes of flavour! I also never use oil in this recipe so it's all fat free! I'm sometimes put off by the oil residue you sometimes find on the top of cooking so in this recipe I simply fried the veggies in boiling water.
I usually spoon the mixture onto 2 big slices of seeded wholemeal with a knob of Vitalite ~ the sunflower spread is so yummy & slightly creamy with the beans. But here I've toasted a wholemeal pita & used the ripped chunks to scoop up all the spicy goodness! I wasn't too sure how many servings to say this recipe would make as it really depends on what meal you're eating them with ~ here I'm having a 2 servings bowl for an evening eat. I think if you're planning on freezing the beans & having them as a quick breakfast, one batch would certainly feed you for up to 4 mornings!
Boozy & Spicy Beans on Toast
Serves: 2 - 4 (depending on mealtime)
Prep time: 10 -15mins
Cook time: 1hr+ mins
Total time: 1hr 10mins+
Ingredients:
400g/1 can drained beans ~ cannellini, red kidney or butter work best!
400g/1 can chopped toms
4tbsp boiling water
1 small red onion
1/2 bell pepper
1 carrot
1 clove garlic
1/2 red chilli
couple toms
handful fresh basil
handful fresh parsley
pinch pepper
2tsp paprika
1tsp turmeric
1tsp cumin
1tsp cayenne pepper
1tsp mixed herbs
a big glug red wine
1tbsp tom purée
1tbsp soy sauce
1tbsp balsamic vinegar
Method:
First, finely chop all the veggies & heat the water on a medium heat in a small pot.
Throw in the onion first & fry for around 3 mins until soft. Add the pepper & carrot & fry for around 10mins until soft & slightly golden ~ if sticking to the pot add more water.
Once the veggies are soft, mix in the chilli & garlic then fry for a further 2 mins.
Now, quickly tip in the herbs & spices & mix ensuring the dry spices do not stick to the bottom of the pan (if they do add another tbsp water). The veggies should be coated in a paste. Once combined, throw in the drained beans & keep on mixing.
Allow the beans to fry for a minute or two then add the chopped toms, wine, soy, balsamic, purée & pepper. Stir & bring to the boil then reduce to a low heat.
Allow to slowly bubble under the pot lid for at least 1hrs ~ mixing occasionally. I like to slow cook for around 2hrs, adding the toms when the mixture has around 30mins left.
Serve with toast ~ pita ~ potatoes ~ vegan herby sausages ~ falafel ~ whatever!
