Smoky kidney bean bites with a roasted red pepper sauce at approximately 90 calories per serving. Twenty-four of them, ready in half an hour.
These are the sort of thing that disappears from a plate. Kidney beans pulsed until chunky rather than smooth, folded with red onion, garlic, coriander, and jalapeno, then rolled into small bites and warmed through in a dry pan. The sauce is a single grilled red pepper blended with tomatoes and smoked paprika, and it does far more than its ingredient list suggests. Six bites and a generous spoonful of sauce come in at around 90 calories and 1 WW Classic Point.
Recipe Info
Serves: 4 | Prep Time: 20 minutes | Cook Time: 10 minutes | Calories per serving: ~90
Nutrition per Serving (Estimated)
Protein: 6g | Fat: 2g | Carbohydrates: 15g | Fiber: 6g
WW Classic Points: Approximately 1 point per serving (recalculated from the original 2 point recipe, which appears to have overstated the calorie count at 109; the ingredients as listed work out closer to 90 calories per serving, and the high fiber content brings the points value down). Note: This estimate is based on the legacy WW points system and is provided as a general reference only.
Ingredients
- 1 red pepper
- 1 x 400g / 14oz can red kidney beans, drained and rinsed
- 1/2 small red onion, finely chopped
- 1 garlic clove, peeled and crushed
- 2 tablespoons chopped fresh coriander
- 1 tablespoon jalapeno chillies in brine, drained and chopped
- 1/2 x 200g / 7oz can chopped tomatoes
- 1 teaspoon smoked paprika
- Salt and freshly ground black pepper, to taste
- Sunflower oil spray
Instructions
- Blister the pepper. Place the whole red pepper under a hot grill and turn it until blackened and blistered all over.
- Pulse the beans. While the pepper grills, put the drained beans in a food processor and blend for about 20 seconds, until chopped and chunky but not pureed. Texture is what holds these together.
- Season and shape. Tip the beans into a bowl and fold in the red onion, garlic, coriander, and jalapenos. Season with salt and black pepper, mix well, then roll into 24 small balls. They can be refrigerated at this point.
- Steam and peel the pepper. Seal the grilled pepper in a plastic bag for 10 minutes, then remove the skin and seeds and roughly chop the flesh.
- Make the sauce. Blend the chopped pepper with the tomatoes and smoked paprika until smooth. Pour into a small pan, season, and heat gently.
- Warm the bites. Spray a large non-stick frying pan lightly with sunflower oil. Add the bean bites and warm for 3 to 4 minutes, rolling them gently so they heat through on all sides. Work in batches if the pan is crowded.
- Serve. Spoon the warm sauce onto plates and pile the bean bites on top.
Serving Suggestions
- Serve as a starter with lime wedges and extra coriander
- Pile into warm wholemeal pittas with shredded lettuce
- Serve alongside a crisp green salad as a light main
- Add a spoonful of plain Greek yogurt for a cooling contrast
- Put them out on cocktail sticks with the sauce as a dip
Tips and Variations
- Do not over-blend the beans. A smooth puree will not hold its shape in the pan
- If the mixture feels too wet to roll, refrigerate it for 20 minutes first
- Black beans or pinto beans work just as well as kidney beans
- A pinch of ground cumin alongside the paprika deepens the sauce considerably
- The bites can be shaped a day ahead and kept covered in the refrigerator, which actually helps them firm up
Why This Recipe Works
Beans hold together on their own once pulsed to the right texture, so there is no need for breadcrumbs, egg, or a coating, and nothing goes into the pan but a light spray of oil. That means almost everything on the plate is beans and vegetables, which is why 24 bites and a full serving of sauce still land under 100 calories. The 6g of fiber per serving is what makes this satisfying rather than merely light, and the grilled pepper brings a sweetness to the sauce that no amount of tinned tomato could manage alone.
Storage and Reheating
Store cooked bites and sauce separately in airtight containers in the refrigerator for up to 3 days. Reheat the bites in a dry non-stick pan over low heat and warm the sauce in a small pan. Uncooked shaped bites freeze well for up to 2 months. Defrost fully in the refrigerator before cooking.
Disclaimer: Nutritional information is estimated and may vary based on specific ingredients, brands, and portion sizes used. This recipe is for informational purposes only and is not a substitute for professional dietary or medical advice. Always consult a healthcare provider or registered dietitian for guidance tailored to your individual needs.
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