Baked beans bring the magic to all occasions. Whether marinated, spiced, or tossed in curries – think chakalaka or the iconic baked beans salad – it is always a go-to favourite at home, weddings, funerals, and parties.
There’s more to baked beans than meets the eye. It’s time to be clever with those baked beans from your stokvel.
Chef Siphe Ntsabo, the founder of Ntsabo African Cuisine in Parklands, Cape Town, says cooking with this family favourite is simple because it pairs well with many different ingredients.
Easy and affordable
“Baked beans work in both cold and hot dishes, making them easy to prepare.”
She adds that baked beans are especially helpful for plant-based dishes, offering a convenient option for meal prep. They go well with spices, salt, or just basic ingredients.
“Even on a budget, you can sauté onions and tomatoes, add salt and black pepper, then mix in baked beans. Pair this with pap or rice – it’s easy and affordable.”
Siphe Ntsabo
Ntsabo also notes that baked beans are ideal for camping trips, offering convenience and simplicity when preparing meals on the go.
Healthy with a side of caution
A Tshwane-based registered dietitian, Juanita Maphula, says baked beans are healthy since they are part of legumes, which are high in fibre. She explains that fibre supports gut health and regulates bowel movements.
“Beans are low in fat and calories, which helps in maintaining weight and preventing chronic diseases.”
Juanita Maphula
She adds, “They have many minerals such as iron, zinc, and B vitamins, which help to boost the immune system.”
Maphula further notes that the consumption of baked beans is linked to the reduction of bad cholesterol levels, thus lowering the risk of cardiovascular disease.
“They are good sources of thiamine, zinc, and selenium, which support energy production, immune function, and thyroid health.”
Maphula notes that the nutritional value of baked beans includes providing fibre and plant-based protein. However, she points out that baked beans are high in sugar, which can cause decay and is linked to an increased risk of obesity and heart disease.
“They are also high in salt, which can lead to high blood pressure and kidney disease.”
Furthermore, she cautions that it contains fibre that is fermented by bacteria in the gut, potentially causing you to pass more gas.
Homemade vs. canned
Making beans at home instead of relying on canned baked beans is also a better option. Home-cooked beans are sodium-free, while canned beans are high in sodium for preservation, says Maphula.
“People can easily make their own baked beans at home, using spices that are low in sodium, such as herbs, black pepper, paprika, and parsley.”
She also points out that canned beans contain added sugar from the sauce used to preserve them, whereas home-cooked beans are much lower in sugar.
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Veggie baked bean fiesta salad by chef Siphe Ntsabo
Ingredients:
- 1 cup canned baked beans (low-sodium, drained, and rinsed)
- ½ cup fresh baby spinach leaves, roughly chopped
- 1 celery stalk, finely diced
- ½ ripe avocado, diced
- 1 small carrot, peeled and grated
- ¼ cup red pepper, diced
- ¼ red onion, thinly sliced
- 1 tbsp fresh lemon juice
- 1 tbsp extra virgin olive oil
- 1 tsp ground turmeric (for added flavour and health benefits- optional)
- ½ tsp ground black pepper
- ½ tsp sea salt (or to taste- optional)
- 1 tbsp fresh parsley, chopped (optional)
Method:
Veggies:
- In a medium-sized bowl, add the chopped spinach, diced celery, grated carrot, red pepper, and red onion.
- Gently stir in the baked beans, making sure they’re mixed with the vegetables.
Make the dressing:
- In a small bowl or jar, whisk together the lemon juice, olive oil, ground turmeric, black pepper, and sea salt.
- Drizzle the dressing over the bean and vegetable mixture. Toss gently to coat everything in the dressing.
- Add avo’s.
Serve: Garnish with fresh parsley if desired. Serve immediately – optionally, pair with ciabatta bread or toasted sourdough.
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