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September 22, 2020

Cheesy BBQ Bean Pies

Posted on April 21, 2020 by in baked goods

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Cheesy BBQ Bean Pies

I made these Cheesy BBQ Bean Pies out of desperation, but somehow I think they will become a staple.


For Cheesy BBQ Bean Pies you need staples such as onion, pastry, a tin of beans and a little cheese. Of course these are all the things my kids love, so I was super mom for a while there. before I get on to the recipe, I just want to talk about beans for a bit. My family loves beans so we eat a variety, some we cook from scratch, but I definitely have ample tinned beans in my pantry cupboard.

Cheesy BBQ Bean Pies

Some of our favorites are:

Cannellini Beans

Black-eyed Peas

Edemame Beans

Mung Beans

Barlotti Beans

Red Sugar Beans

Tinned Beans

Chickpeas

Butter Beans

Are Beans Healthy for you?

( I will only mention a few)

Protein

Absolutely yes! Beans contains amino acids. These are the building blocks which is essential for healing and to make new tissues such as hair, skin, bones and blood. Of all the types of beans, only soybeans contain all nine amino acids. So beans or legumes is an incomplete source of protein, but can be made complete by adding nuts, meat or dairy products.

Antioxidants

Beans are rich in antioxidants and anti-inflammatory agents, specifically polyphenols and can help protect the body from disease and reduce the risk of cancer.

Healthy Heart

Beans are great to replace fatty animal meat products and in that way lower the risk of cardiovascular issues and in the end heart attacks. Beans are also a rich source of fibre.

Diabetes and Weight Control

Beans may help stabilize blood glucose levels or even prevent diabetes. They are high in fiber, which can help lower blood glucose. Beans or legumes can stabilize or lower the glucose levels in the blood and in that way even prevent diabetes. The high fiber content help to create a feeling that you are full and satisfied so unnecessary snacking is reduced.

Ok, enough with the nutrition lecture. Important, eat the beans and make these Cheesy BBQ Bean Pies, they are amazing!

Cheesy BBQ Bean Pies

Cheesy BBQ Bean Pies

makes 8

Ingredients

a medium-sized onion – sliced

1 T/15 ml olive or vegetable oil

1 t/5 ml smoked paprika

½ t/2 ml chili flakes – optional

5/1 t ml dried oregano – optional

1 T BBQ sauce of your choice

1 tin KOO Baked Beans – do not drain, just pour off excess juice when you open the tin

100 g Fairview Cheddar with Tomato & Chili, cut in 8 long strips – I used mozzarella, but cheddar is also good.

2 rolls puff pastry

1 egg – lightly beaten

Cheesy BBQ Bean Pies

Method

Heat the oil in a pan and add the onions. Sauté onion with the smoked paprika and chili flakes and oregano if you are using. When the onions are soft and a light golden color, remove from the pan and cool down. When onions are cold, add to baked beans and add the BBQ sauce. Your filling is ready, but MUST BE COOLED DOWN.

On a floured surface, roll out the pastry and cut 8 even-sized squares from it. Use your finger to put egg wash around the edges or each square, this will prevent the filling from leaking while baking.

Place about a tablespoon full of filling on one half of each square, top with a strip of cheese and fold the other half over and press down with your finger to make a pie. Use a fork or fingertips to crimp the edges.

Preheat oven to 200 C. Line 1 or two baking sheets with baking paper and place the pies in it. Bake until all puffed out end golden brown.

Cheesy BBQ Bean Pies

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