Smoky BBQ pork buns with crushed avocado
SERVES 4-6 PREP 5 mins COOK 1 hr 15 mins EASY G
1 tbsp olive or rapeseed oil
2 tsp fennel seeds
500g pork mince
2 tsp sweet paprika
2 x 390g cartons passata with onion and garlic
100g good-quality barbecue sauce (we used Stokes)
400g can pinto or black beans, drained
2 ripe avocados
1 lime, juiced
4-6 rolls or a French stick and grated cheddar, to serve
1 Heat the oil and fennel in a pan for about 1-2 mins until sizzling. Add the pork and fry until starting to brown in places, breaking it up with your spoon as it cooks. Add the paprika, passata and some seasoning. Cover the pan with a lid and simmer gently for 30 mins, then cook with the lid off for another 15 mins, until the mince has broken down and the sauce is thick. Stir through the barbecue sauce and add the beans, then cook for 1 min until warmed through. Turn the heat off but leave on the hob for up to 3 hrs. Can be chilled for up to two days, or frozen for up to two months. Reheat individual portions in the microwave or in a smaller pan.
2 Halve the avocados and scoop the flesh into a bowl. Add the lime juice and some salt. Squash the avocados in your palms through your fingers to make a chunky crushed guacamole consistency – this is a great job for kids. If you don’t want to use your hands, use a fork instead. Cover the surface directly with cling film to prevent it from browning. Can be chilled in the fridge for up to a day. Serve the pork mince piled into buns or with a French stick, with the avocado and some grated cheese.
GOOD TO KNOW fibre • 2 of 5-a-day
PER SERVING (6) 468 kcals • fat 22g • saturates 6g • carbs 39g • sugars 11g • fibre 7g • protein 25g • salt 1.1g