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Cornmeal BBQ Bean Bake

This is a delicious comfort food dish. Using our homemade BBQ sauce for a real punch this dish can be prepared ahead of time and reheated when needed. Perfect for afterwork dishes and even great cold the next day for lunch. For a meat version use turkey or lamb mince – see instructions below

Cornmeal BBQ Bean Bake

Overview

 

Serves 4

Preparation time: 15 minutes

Cooking time: 45 minutes

 

What’s Good About It?

Cornmeal contains a range of minerals and vitamins like thiamine, B6, folate, selenium, manganese, phosphorus, iron and magnesium. Naturally gluten free it provides plenty of nutrients to the topping.  Make this dish ahead of time. Make the bean mixture and spoon over the cornmeal topping. Freeze for up to 1 month . You can then bake in the oven from frozen – increase the cooking time to 40 minutes at 180C, Gas mark 4.

Did You Know?

Instead of mixed beans use 2 x cans of mixed beans in chilli sauce and leave out the BBQ sauce.  Using passata will give the dish a richer taste than just a can of tomatoes.   Instead of the cornmeal topping you could replace it with a combination of gluten free breadcrumbs and grated dairy free cheese.

Ingredients

 

2tsp olive oil

100g spinach leaves

1 onion chopped

2 sticks celery chopped

1 carrot chopped

3 cloves garlic, minced

2 x cans mixed beans, rinsed and drained (or use 1 can beans plus 300g lean mince)

100g cooked or frozen sweetcorn

400g passata or canned chopped tomatoes

60g low-sugar barbecue sauce or shop bought

2tsp apple cider vinegar

 

Cornmeal topping

150g fine cornmeal

90g gluten free flour

2 teaspoons baking powder

Pinch of salt

200g almond milk

100g applesauce

 

Instructions

 

  1. Preheat the oven to 200C. In a large casserole dish heat the oil and saute the vegetables and garlic. Add 2tbsp water and simmer for 5 minutes. If you are using mince then add the mince at this point and cook for 5 minutes until it turns brown.
  2. Add the remaining ingredients and simmer for 15 minutes.
  3. Meanwhile mix the topping ingredients together to form a thick batter. Spoon batter over the top of the bean mixture. Bake in the oven for 20 minutes (uncovered) until the top is crisp and golden.

 

 

Nutrition per serving (vegan option) 433kcal, Fat 3.9g, Carbs 76.4g, Protein 16.2g

 

 

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