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Bean Chilli Cups

Bean Chilli Cups

These bean chilli cups came about because I wanted to serve my bean chilli a bit differently. I’m making an effort to try and get out of a food rut without putting too much pressure on myself. Making small changes to regular meals can make enough of a difference to get my creativity back.

I made 8 cups with enough bean chilli leftover to freeze for a family meal later. These are quite fiddly to eat, so I wouldn’t serve to under 2s. Of course you can adapt the recipe for your family if you need to. Serve the tortillas on the side or make wraps instead of cups.


1 can of red kidney beans – not drained

1 can of cannellini beans – not drained

1 large onion, finely diced

2 cloves of garlic, finely diced

350ml water

1tsp each of ground cumin, coriander, onion granules and smoked paprika, black pepper

1tsp liquid smoke. I love liquid smoke, I use it a lot, but it’s not necessary if you don’t have it.

1/2tsp of chilli powder – add more if you like it spicy

1 tin of chopped tomatoes

20g of cheese, grated

8 mini tortilla wraps – can use 4 large and cut in half

Olive Oil Spray


Spray a large saucepan (with a lid) with the oil spray. Over a low heat fry the onions until translucent. Add the tins of beans, garlic and spices. Fry for 1-2mins. Add the tomatoes and water (add more if needed). Bring to the boil and simmer with lid on for 35mins. 

Preheat oven to 190c (fan). 

Spray 8 holes of a muffin tin with oil spray. 

Place a wrap in each hole, shaping into a cup shape – basically you just need to be able to fill it. 

Add some cheese and top with bean chilli. You need to fill them to the top, but do not over fill. Spray the edges of the wrap with oil spray.

Bake for 15-20mins or until wraps are starting to brown.

Serve with a salad, veggie sticks, potato wedges, anything you like

Eat. Enjoy.



TAGGED: family recipes