4 delicious baked beans recipes for every meal of the day

If you are stumped for something healthy, tasty and relatively quick and easy to whip up then legumes such as beans maybe your go-to meal, as they are a good source of dietary fibre and plant-based protein.

Baked beans can help stave off hunger longer by filling you up, and moderating blood sugar levels giving you a steady supply of energy throughout the day, thereby reducing cravings for sugary foods.

The lycopene in the tomato sauce is an antioxidant that helps protect against prostate, lung and stomach cancer. Baked beans also contain minerals like magnesium, selenium and copper which are potent antioxidants that protect our cells from free radical attack.

Diets that have been clinically proven to give health benefits, like the Dietary Approach to Stop Hypertension (DASH diet) and the Mediterranean diet advocate adding more legumes such as baked beans to the daily diet.

You can adopt a healthier diet by cutting down meat and replacing it with more plant proteins. Go meatless at least once a week and replace with baked beans or other plant proteins to increase your nutrient intake while helping to cut down carbon emission.

Ayam Brand’s baked beans that are high in fibre and protein, and low in fat can be convenient as the foods are ready to eat straight from the can.

There are three variants to suit differing tastes and diet requirements. The original Ayam Brand Baked Beans in Tomato Sauce has the full-bodied umami taste of beans and tomato contrasted with sweetness, ideal for hearty dishes.

Ayam Brand Baked Beans in Tomato Sauce with Cheese uses real parmesan cheese. Use this variant for recipes that require grilling or roasting. 

Ayam Brand Baked Beans Light in Tomato Sauce has 48% less sugar. It is a go-to for those who want the protein and fibre of baked beans with significantly less carbs and sugars. Can always pair with salads or blend into salad dressings for a little lighter.

The baked beans in 230g (RM2.40) or 425g (RM3.50) options contain 3.9g to 4.51g of dietary fibre, and 5g to 6g protein per 100g.  

Ayam Brand has developed numerous baked beans recipes that go perfectly with bread, pasta, potatoes and rice for every meal of the day.

Breakfast: Kacang Pool with Buttered Toast

A Johor delicacy, this traditional method of preparation is time consuming that requires soaking and boiling the beans. Use Ayam Brand baked beans and your kacang pool can be ready in 15 minutes or less.

Method

1. Mash the baked beans and tomato sauce with the back of a fork aiming for a chunky texture.
2. In a pan, heat up some ghee and add one diced red onion and minced meat or chicken, stirring until fragrant. Top with cili padi and curry powder before adding the mashed baked beans and mixing well.
3. Serve with sunny-side up egg, half a lime and a sprinkling of cili padi.
4. Dip buttered toast into this hearty gravy.

Lunch : Pasta with Baked beans Sauce

Running out of pasta sauce? Try this simple baked beans pasta sauce hack and be amazed.

Method

1. Get your pasta sauce base going by sautéing onion, garlic and minced meat or minced chicken. Then add chopped tomatoes, one can of Ayam Brand baked beans, and some water before simmering to thicken the sauce.
2. Place your cooked pasta into an oven-proof dish, pour on the pasta sauce and top with cheese.
3. Bake for 15 minutes until cheese is golden and melted. 

Snack time: Jacket Potato Baked Beans

A baked potato is a good snack but top it with this sweet and savory tuna and baked beans sauce for a great treat.

Method

1. Scrub, wash and dry potatoes leaving the skin intact. Coat each potato with oil, wrap in aluminum foil and bake for 45 to 60 minutes.
2. In a separate bowl, mix tuna, lemon juice, mayonnaise and a sprinkling of black pepper.
3. Remove potatoes from oven, cut an X through the middle of potatoes before adding butter, baked beans and the tuna mix into this space. Garnish with spring onion and avocado.

Dinner: Baked Beans Sardine Curry with Rice

Dinner is the main meal for many of us, so make it hearty and well-balanced with this baked beans sardine curry with rice.

Method

1. Fry the eggplants and then set aside. Next fry some chili, garlic and ginger until fragrant before adding curry powder.
2. Lightly mash the sardines and stir into the curry mixture. Add carrot and baked beans.
3. Simmer on medium heat until the carrots are cooked. Add coconut milk and stir to thicken the sauce. Add the cooked eggplant and stir gently for an even mix.
4. Serve piping with white rice.