Stretch your budget with creative baked bean recipes

Baked beans are a staple in many South African households, bringing flavour and convenience to a variety of dishes, from chakalaka to salads. Whether served at weddings, funerals, or casual meals, they remain a firm favourite. However, there’s more to baked beans than meets the eye – they can be used creatively, especially for stokvel members looking to stretch their budget.

In an article published on Health For Mzansi, chef Siphe Ntsabo, founder of Ntsabo African Cuisine in Cape Town, highlights their versatility. “Baked beans work in both cold and hot dishes, making them a go-to ingredient for quick, affordable meals.”

Ntsabo suggests simple recipes, like sautéing onions and tomatoes, seasoning with salt and black pepper, and mixing in baked beans for an easy meal with pap or rice. She also notes their convenience for camping trips.

Packed with fibre

Registered dietitian Juanita Maphula from Tshwane emphasises their health benefits: “As part of the legume family, baked beans are packed with fibre, which supports digestion and keeps you fuller for longer.”

Baked beans are low in fat and calories while offering essential minerals like iron, zinc, and B vitamins. They contribute to heart health by reducing bad cholesterol levels. However, Maphula warns that canned baked beans can be high in sugar and salt, increasing the risk of obesity, heart disease, and high blood pressure.

“Homemade beans are the healthier choice. You can season them with herbs and spices instead of relying on the sugar and sodium in canned varieties.”

For those looking to incorporate baked beans into fresh meals, Ntsabo’s veggie baked bean salad is a nutritious and flavourful option. With ingredients like spinach, carrots, and red pepper, it’s a delicious way to enjoy this pantry staple.

READ THE FULL ARTICLE WITH RECIPE HERE.