Red Bean Flan Recipe

Red Bean Flan Recipes

Ingredients :

Pastry :

225 g

15 ml

100 g

30 ml

Filling :

25 g



400 g

175 g

15  ml

150 ml



whole meal flour

soya flour





large onion, sliced

clove garlic, crushed

canned tomatoes

cooked, dried kidney or haricot beans (or drained canned beans)

chopped oregano ground black pepper

low fat plain yoghurt


Method :

To make the pastry, sift together the flour, soya flour and salt and stir in the bran remaining in the sieve. Rub in the fat until the mixture resembles fine breadcrumbs. Stir the water into the dry ingredients to from a stiff dough. Wrap closely and chill for about 1 hour. To make the filling, melt the margarine in a pan and fry the onion and garlic over moderate heat for about 3 minutes. Do not allow to brown. Add the tomatoes and cook, stirring occasionally, for about 20 minutes, or until the sauce has thickened. Stir in the beans and oregano and season with salt and pepper.

Remove from the heat. Beat together the yoghurt and egg and beat lightly into the tomato mixture. Leave to cool. Heat the oven to 180oC (350oF), Gas 4. Grease a 20 cm flan ring. Roll out the pastry on a lightly floured surface and line the flan ring. Prick the pastry with a fork, cover it with greased foil and fill with baking beans. Bake for 20 minutes. Remove the beans and foil lining and pour in the bean and tomato filling. Return to the oven and bake for a further 20 minutes, or until set. Serve warm or cold.

Serves 4

Per Serving : 35 g fat, 14 g fiber.

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