Tikka Beans
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Prep Time
15 MINS
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Cook Time
45 MINS
- KCals 139
- Carbs 19G
Ingredients
- low-calorie cooking spray
- 1 small onion peeled and finely diced
- 1 garlic clove peeled and crushed
- 1 tsp garam masala
- 1 tsp ground cumin
- 1 tsp ground coriander
- ½ tsp mild chilli powder
- ½ tsp turmeric
- ½ tsp smoked paprika
- ½ tsp garlic granules
- 400 g chopped tomatoes
- 300 g passata
- 2 tbsp tomato purée
- 400 g tin haricot beans drained and rinsed
- 400 g tin butter beans drained and rinsed
- 1 tsp granulated sweetener (optional)
- salt and pepper to taste
Instructions
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Preheat the oven to 160°C.
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Spray a large frying pan with low-calorie cooking spray and place over a medium heat. Add the onion and garlic and cook for 5 minutes, until softened and golden.
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Add the garam masala, cumin, coriander, chilli powder, turmeric, paprika and garlic granules. Stir and fry for 2 minutes.
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Add the chopped tomatoes, passata and tomato purée, then season to taste with salt and black pepper. Stir well and bring to a simmer.
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Add the drained haricot and butter beans and stir. Taste the mixture; if the tomatoes taste a little sharp, add the sweetener (you may not need to add it).
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Transfer to an ovenproof dish and cover with the lid. Place into the oven for 45 minutes. The sauce should be thickened and the beans soft and cooked. Serve!