Recipe · Bean protein · BBQ

No meat at your BBQ?Try beans.

Name: Grilled bean skewers
Cuisine: Vegan
Ingredients: 3 cups cooked pinto beans, well drained; 4 tbsp cassava flour (or breadcrumbs); 2 garlic cloves, minced; 1 small bunch scallions, chopped; 1 tsp cumin; Zest of 1 lime; Salt, black pepper and olive oil; 1 tomato, ½ onion and ½ bell pepper, finely diced; Chopped parsley or cilantro; Juice of ½ lime, olive oil and salt

I know, sounds like a pig idea. But they come out crispy outside and soft inside, with fresh salsa on top.

4skewers

20 minchilling

46 gof protein*

Ingredients

0 of 10 ready

3 cups cooked pinto beans, well drained
4 tbsp cassava flour (or breadcrumbs)
2 garlic cloves, minced
1 small bunch scallions, chopped
1 tsp cumin
Zest of 1 lime
Salt, black pepper and olive oil

Salsa

1 tomato, ½ onion and ½ bell pepper, finely diced
Chopped parsley or cilantro
Juice of ½ lime, olive oil and salt

Method

Mash the beans with a fork, leaving a few whole.
Add the seasonings, then the flour, a little at a time, until the mix holds.
Press it around the skewers, kofta style.
Chill for 20 minutes so it firms up.
Grill or pan-sear with olive oil, about 4 minutes per side. Turn gently.
Top with the salsa.

■ SOURCE CHECKED*The whole recipe has about 46 g of protein from the beans alone. USDA FoodData Central.

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No meat at your BBQ?Try beans.

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