Tikka Beans | Slimming & Weight Watchers Friendly
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!
Servings 6
Calories 139kcal
Equipment
- large frying pan
- ovenproof dish with lid
Ingredients
- low-calorie cooking spray
- 1 small onion peeled and finely diced
- 1 garlic clove peeled and crushed
- 1 tsp garam masala
- 1 tsp ground cumin
- 1 tsp ground coriander
- ½ tsp mild chilli powder
- ½ tsp turmeric
- ½ tsp smoked paprika
- ½ tsp garlic granules
- 400 g chopped tomatoes
- 300 g passata
- 2 tbsp tomato purée
- 400 g tin haricot beans drained and rinsed
- 400 g tin butter beans drained and rinsed
- 1 tsp granulated sweetener (optional)
- salt and pepper to taste
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!
Video
Nutrition
Calories: 139kcal | Carbohydrates: 19g | Protein: 8.4g | Fat: 1g | Sodium: 180mg | Fiber: 7.7g | Sugar: 6.9g
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