THE BENEFICIAL BEAN FARE

16 January 202316 January 2023 Dr. Kaviraj Khialani

Power packed with goodness

Baked beans originate in Native American cuisine, and are made from beans indigenous to the America. The dish was adopted and adapted by English colonists in New England in the 17th century and, through cookbooks published in the 19th century, spread to other regions of the United States and into Canada. Baked beans is a dish traditionally containing white beans that are parboiled and then, in the US, baked in sauce at low temperature for a lengthy period. In the United Kingdom, the dish is sometimes baked but usually stewed in the sauce. Canned baked beans are not baked, but are cooked through a steam process.

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They were originally called BAKED beans because the can is first filled with blanched beans, then the sauce, then the can is sealed with a lid, and it is then that the cooking begins. The beans are cooked inside the sealed can. The original recipe for Heinz Beans was based on Boston beans, so they used to contain pork. Baked beans provide fiber and plant-based protein. They’re also a good source of thiamine, zinc, and selenium, which support energy production, immune function, and thyroid health, respectively. Did you know Brits eat beans for breakfast? We do and this is because England is known for its Full English Breakfast (picture below) consisting of sunny-side-up eggs, English back bacon, cooked tomato slices, black pudding (sausage), mushrooms and fried bread. Baked beans originated in the U.S.

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Navy beans are called haricot beans in England and also go by names such as Boston beans and white pea beans. Baked beans on toast are often served for breakfast as a part of a fry-up (the British term for a Cooked English Breakfast). More to the point, can tinned white beans swimming in a vivid tomato sauce justifiably be called a superfood? But baked beans provide protein, fibre and micronutrients including thiamine, copper and manganese, so they are a nutritious food.

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Let us look at a few culinary applications of Baked Beans:

Baked beans are a good source of fiber, thiamine, copper, phosphorus and lycopene which overall rates it quite well in terms of beneficial offerings.

Some of the ways in which baked beans have been used are well known to us the idea is how to make it more creative and interesting to apply a creative mind to the concept and make it more acceptable.

1. Baked Bean Cheelas with sour cream dip and tossed green salad is a good way to enjoy a brunch with added flavors of curry leaves, cumin seeds, coriander, green chillies.

2. Baked Bean Ragda Pattice has been one of my early time favourites and the fusion of giving it a rustic tadka with garlic, onions, chillies and a dash of rock salt, placed on the chaat plate topped with Schezuan tamarind chutney is just awesome.

3. Baked Bean Pan Rolls, this one calls for a mix-n-match approach in which we temper the beans with herbs, chilli flakes, ginger, olives and parsley and then roll them in between ragi pancakes/dosas and top it with pepper salsa, cheese and bake.

4. Baked Bean Stuffed Mexican Kofta Curry, this one is a must-try as well. A sweet potato outer covering flavoured with fennel and cumin, the inside softy filling with puree of baked beans cooked with mava and desi masalas, shaped into koftas, deep fried, steeped in a peri-peri mexi makhani sauce.

5. Baked Bean Ravioli Al Fresco, a square-shaped fresh home-made pasta with a cheesy baked bean stuffing, boiled/ fried and served with an assortment of dipping sauces flavoured with white wine, gherkins, olive oil, fresh basil and parmesan shavings.

6. Baked Bean & Olive Pao Bhaji, one that will call for a second helping or even more on your plate. A typical desi Pao bhaji concept involving the beans, cauliflower, peas, potatoes, and capsicums, cooked in butter and oil, tempered with the Pao bhaji spices, tomato puree, coriander leaves and served with a splash of lime, pickled onions and olives, and a nice jalapeno cheese masala Pao.

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Let us check out a few Easy & Tempting Recipes with Baked Beans:

Recipe-1] BAKED BEAN WRAPS

Recipe-2] DESI BAKED BEAN CASSEROLE

Recipe- 3] INDO WESTERN BAKED BEAN BAKED DISH

Recipe- 4] SPICED BAKED BEANS WITH SAUSAGES

Recipe-5] TADKEWALA BAKED BEAN PULAO

Recipe- 6] TEMPERED BAKED BEANS ON TOAST

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About the author

Dr. Kaviraj Khialani

Dr. Kaviraj Khialani – celebrity master chef - is a Mumbai-based author, writer, academician, food –health-lifestyle coach, mentor & consultant.
He is specialized in over 33 International Cuisines & has worked with brands like the Taj Group of Hotels, Kuwait Airways to name a few. Chef Kaviraj has been awarded several Global and National Awards for his outstanding performance and achievements in his chosen field. He has been featured on Star Plus and Colors Television on several food shows as well.