Tikka Beans
We're not kidding when we tell you that these fiery beans will be your new favourite toast topper! With a rich tomato sauce and a home-mixed blend of tikka spices, this recipe transforms budget-friendly tinned beans from your store cupboard into a proper warming, Indian-style side dish. Serve with samosas, naan or rice for an easy-peasy feast!
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NutritionPer Serving
- Calories139
- Carbs19g
- Protein8.4g
- Fat1g
- Saturates0g
- Sugars6.9g
For the full list of ingredients and comprehensive instructions, please see the recipe card below. Before you scroll, there’s important stuff in the blurb!
If you already love baked beans on toast or a jacket potato, these mildly spicy Tikka Beans are an undeniably delicious game changer! To put an Indian-style twist on a classic, we’ve rustled up a mild spice blend from scratch using a handful of spice rack staples.
Stir it all together with our garlicky, rich tomato sauce, and you’ve got the perfect base for spicing up tinned ingredients from your store cupboard. You’ll be full of beans after this one – we’ve stirred in haricot beans AND silky butter beans!
We’ve kept the spice level mild so it’s perfect for the whole family, but you can easily dial up the heat if you fancy something with more kick. Just add more chilli powder, or swap ‘mild’ for ‘hot’.
No matter what you serve them with, one thing is a must: make a big batch! These beans freeze really well and they taste even better reheated.
What diets are these Tikka Beans suitable for?
This Tikka Beans recipe is suitable for vegan and gluten-free diets.
Make sure to double check all of your ingredients if you’re cooking for people with allergies.
Do you need any special ingredients to make Tikka Beans?
You don’t need any special ingredients to make this really simple dish.
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We use an ovenproof dish with a lid for this recipe.
We love cooking with trusty store cupboard staples like haricot beans.
How many calories are in these Tikka Beans?
This Tikka Beans is included in our Everyday Light category because it contains just 139 calories per portion. For more delicious dishes all under 400 calories, take a look at other Everyday Light recipes.
This Tikka Beans recipe is ideal when following any of the larger diet plans such as Weight Watchers or counting calories.
The average woman needs around 2000kcal per day to maintain a healthy body weight, and men typically need slightly more at 2,500kcals, but you may want to reduce these if you are aiming to lose weight. You can find more information on the NHS website.
Step 1
Preheat the oven to 160°C.
Step 2
Spray a large frying pan with low-calorie cooking spray and place over a medium heat. Add the onion and garlic and cook for 5 minutes, until softened and golden.
Step 3
Add the garam masala, cumin, coriander, chilli powder, turmeric, paprika and garlic granules. Stir and fry for 2 minutes.
Step 4
Add the chopped tomatoes, passata and tomato purée, then season to taste with salt and black pepper. Stir well and bring to a simmer.
Step 5
Add the drained haricot and butter beans and stir. Taste the mixture; if the tomatoes taste a little sharp, add the sweetener (you may not need to add it).
Step 6
Transfer to an ovenproof dish and cover with the lid. Place into the oven for 45 minutes. The sauce should be thickened and the beans soft and cooked. Serve!
What could I serve with these Tikka Beans?
Any of these slimming-friendly dishes would be absolutely delicious with our flavourful Tikka Beans:
How do you know when Tikka Beans are cooked?
You should cook these Tikka Beans until the sauce is thickened and the beans are cooked through. This will take around 45 minutes.
Here in the UK, the standard advice is to cook food until it has reached 70°C and remains at that temperature for 2 minutes. This is to keep you and your family safe!
How long can you keep Tikka Beans in the fridge?
Once you’ve put it out, ideally you should eat it within 4 hours.
If you allow any leftovers to cool, make sure to refrigerate in a container with a lid and chill. You can keep leftovers of Tikka Beans in the fridge for approximately 3 days or so.
Can I freeze Tikka Beans?
Yes, you can! This recipe can be frozen, but please remember to do the following;
- Freeze it as soon as it is cold enough.
- Use a container or bag that is suitable for freezing.
Don’t forget to add a label telling you the name of the recipe and the date you’re freezing your portions.
How do I reheat Tikka Beans?
From chilled: Place in a microwave proof container with loosely fitting lid and heat for 4-7 minutes until piping hot.
From frozen: Allow to defrost, and heat covered in the microwave for 3-5 minutes then stir. Cook for a further 5-7 minutes until piping hot.
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Tikka Beans
Spice up jacket potatoes or toast with this slimming-friendly Tikka Beans recipe! It's easy-peasy and packed with budget-friendly staples.
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Prep Time
15 MINS
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Cook Time
45 MINS
- KCals 139
- Carbs 19G
Instructions
- Preheat the oven to 160°C.
- Spray a large frying pan with low-calorie cooking spray and place over a medium heat. Add the onion and garlic and cook for 5 minutes, until softened and golden.
- Add the garam masala, cumin, coriander, chilli powder, turmeric, paprika and garlic granules. Stir and fry for 2 minutes.
- Add the chopped tomatoes, passata and tomato purée, then season to taste with salt and black pepper. Stir well and bring to a simmer.
- Add the drained haricot and butter beans and stir. Taste the mixture; if the tomatoes taste a little sharp, add the sweetener (you may not need to add it).
- Transfer to an ovenproof dish and cover with the lid. Place into the oven for 45 minutes. The sauce should be thickened and the beans soft and cooked. Serve!
Looking for Slimming World Syns or Weight Watchers (WW) Points?
With ever-changing plans and point calculations, we have made the decision to remove WW Points from the website - referring to your individual plan or advice from your consultant is always going to give the most accurate results.
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