Hi there! Baked Beans And Banana Salad is a deliciously original fruit salad that you are sure to enjoy. It’s jam packed with fruit, veggies, beans and nuts that you can literally just ‘bake’ together for an easy, delicious meal. You’ll definitely want to consider serving this up for a family BBQ. Keep scrolling down for this tasty recipe!
BAKED BEANS SALAD
Is baked beans salad, really a salad? Maybe or maybe not. I have not seen it outside Zimbabwe so it is probably a Zimbabwean thing.
Growing up we only knew baked beans in a can and it was not something that was a regular on the shopping list. My mother would buy them if she had extra money that month. In many ways, it was and probably still is a luxury item for many people. So baked beans salad was a treat and a substitute for coleslaw salad. Coleslaw salad is by far the most popular salad in Zimbabwe.
I do not remember where or when I first had baked beans salad. It is not really something my mother would make. Mama makes really simple meals and traditional Zimbabwean food is her favourite.It has been at least ten years since I made it or eaten it, but I thought about it when I was thinking of what people would most likely eat on Christmas day.
While the salad status is debatable, baked beans salad has one redeeming feature: it is easy. You don’t need to know how to cook and depending on who you are feeding you can easily impress. I used canned baked beans but you can always make them using this recipe.
- 2cups cooked black beans
- 1 -2small tomatoes
- 1⁄4red pepper
- 3 -4tablespoons fresh cilantro
- 1tablespoon lemon juice
- 1tablespoon orange juice (optional)
- 1firm banana (or Mango)
- black pepper
- Cook black beans (or just used drained canned beans).
- Mince tomatoes, pepper, onion and cilantro.
- Combine all of the above in a bowl and mix well.
- Chop banana into small but substantial square pieces.
- Fold banana pieces into the mixture gently so as not to bruise the bananas.
- Add salt/pepper to taste and lemon and orange juices folding them gently into the mixture.
- Chill and serve cold.
Five Baked Beans Salad Recipe Ideas
Why Baked Beans Should be on Your Monthly Shopping List
Baked beans might bring back memories of student dorms, long days hiking with heavy backpacks and rumbling tummies, or Western movies in which cowboys eat them straight from the can. But did you know baked beans are making a comeback?
Affordable, protein-dense and quick to prepare, baked beans are making an appearance on the modern family’s grocery list once more. Whether used in a baked bean salad, curry, on toast or in a pasta dish, baked beans are an easy solution to a quick and satisfying meal.
Are Baked Beans Healthy?
Are baked beans healthy? According to the GI Foundation, baked beans have a low glycemic index which means that they keep you fuller for longer and release energy slowly. You therefore get the boost you need throughout the day without “hitting a wall”. Baked beans have been approved and endorsed by Diabetes South Africa, and what is more, baked beans are both kosher and halaal.
Five Baked Bean Salad Recipes You Should Try!
1. An Indian Baked Bean Salad Recipe
For an interesting Indian spin on a baked bean salad add diced cherry tomatoes, a red onion, fresh coriander, and mint leaves to a can of baked beans. For a little sweetness, add two tablespoons of sweet chilli sauce mixed with lemon juice and a dollop of Hellmann’s Original Mayonnaise for a tart, creamy finish on the tongue.
This summer salad is best served straight from the fringe and pairs deliciously with braai meat, boerewors rolls or served on pap with chicken sosaties on the side.
2. A Creamy Bean Salad
The tomatoey flavour of the baked beans gives a perfect balance to the creamy taste of mayonnaise. To add a little crunch, you can play around with celery, red peppers, cucumber and spring onions. Hellman’s is made from cage-free eggs and a range of top-notch, quality ingredients, providing you with the tantalising yet full-bodied flavour you crave. It is the perfect addition to your bean salad as it creates a rich and delicious sauce when combined with baked beans.
3. South African Curried Baked Bean Salad
In South Africa, meat is often accompanied by a spicy side dish in the form of chakalaka, relish or fried onions. South Africans from around the country love curry. A curried baked bean salad is sure to be a crowd-pleaser at your next family gathering or get-together.
To make a curried baked bean salad, fry chopped onions and bits of bacon in oil with one teaspoon of curry powder. Use a wooden spoon to stir-fry the mix until the onions are translucent, and the bacon is crispy. Set this aside to cool.
Crack on by chopping whatever veggies you’d like to add to your curried baked bean salad. Diced carrots work well because they hold their shape. You can also add chopped green beans for a boost of iron. Once cooled, mix the components together. This curried baked bean salad can be prepared the day before you need it, and stores well in the fridge for a healthy weekday lunch.
4. A Hunger Busting Three Bean Salad
If you really want to get your bean fix, this Three Bean Pasta Salad is for you. Prepared with no less than three types of beans (kidney beans, butter beans and green beans) which are added to wholewheat pasta, this is a hunger-buster if ever we have seen one. Of course, you can substitute any one of the three beans with your favourite brand of baked beans.
The Dijon mustard in this salad provides a sophisticated heat and the coriander keeps it fresh and delicious. For a more indulgent option, add a touch of mayonnaise to the meal. You can serve this three bean salad in a lightly toasted wrap for lunch, or add a few blocks of cheddar or feta cheese to delight the younger members of your family.