Baked bean curry

Baked bean curry is not only delicious, it’s also nutritious, packed with goodness and super easy to make.

By combining two cans of low sugar beans with some fresh veggies, lentils and plenty of curry spices, you can create an incredibly tasty and satisfying family dinner in about 30 minutes.

Each portion of this baked bean curry contains less than 300 calories and is low in sugar, salt, and fat. What’s more, a bowl also offers 20g of protein and 18g of fibre. The kids ate every last bit when I served this up for dinner, which is always a parenting win!

Here’s how to make enough delicious baked bean curry to serve four hungry tummies.

Instructions

Put the garlic granules, coriander seeds, dried curry leaves, fennel seeds, cumin seeds, garam masala powder, black pepper and ground ginger in mortar or blender.

Grind to a powder. Set aside.

Warm 1 tsp oil in a large pan over a medium heat. Add the onions, fresh garlic, chilli and ginger.

Fry for 3 minutes until softened.

Add the spice mix you made earlier.

Fry for a further 5 minutes, stirring regularly until the onions are very soft. You can add a splash of water if they look dry during cooking.

Add the courgette, carrot, pepper and lentils.

Fry for 5 minutes, stirring regularly.

Add the baked beans.

Stir through.

Add the tomato puree and veg stock.

Stir through.

Simmer for 20-25 minutes, stirring occasionally, until the carrots are cooked. Add more stock if it gets too dry. Scatter with fresh coriander.

Serve with rice and flat breads.

Or enjoy on its own - it's great either way!

Pointers, tricks and troubleshooting tips for the perfect baked bean curry

Is baked bean curry easy to make?

Baked bean curry is not only easy to make, it's super satisfying and can be made easily with things you probably already have in the cupboard.

You'll just fry onions, chilli, garlic and ginger with some dried spices, toss in some chopped veg, baked beans, stock and tomato puree and cook it down until it's rich and delicious.

You can have dinner on the table in under 40 minutes and most of that time is just letting it simmer!

You can also be flexible with what vegetables you use depending on what is in the fridge. Plus, you can adapt the spice blend to suit your tastes and what's in the cupboard, so it's a total winner.

This hearty baked bean curry is the perfect winter warmer and has the added bonus of being low in fat and sugar and only 300 calories per serving.

Will I need any special equipment to make baked bean curry?

Everything you need to make this baked bean curry can be easily found in the average kitchen. You'll need weighing scales and measuring spoons, a chopping board and knife, plus a large pan with a lid and a wooden spoon.

A spice blender or pestle and mortar is also handy to prepare the spice mix, but if you don't have either of these you can leave the spices whole and just remove any large curry leaves before serving.

The full list of equipment can be found on the recipe card below.

Where can I buy curry leaves?

You should be able to find dried curry leaves with the other herbs and spices in the supermarket, or on the world foods aisle.

Curry leaves come from the curry leaf plant which is part of the citrus family. It's usually found in the shops in the dried form, though you can sometimes find them fresh.

Don't confuse curry leaves with curry powder which is a spice blend, not just ground curry leaves!

Curry leaves are used in a lot of South Indian and South East Asian dishes, in a similar way to how bay leaves are used in British cooking, imparting a subtle richness and depth to a dish.

This recipe calls for dried curry leaves to use in the ground spice blend, but if you pick them up fresh, you can just add them to the curry whole and remove them before serving.

How can I tell if courgettes have gone off?

Courgettes or zucchini are part of the summer squash family and are usually harvested when they are between 15-30 cm (6-12inch) long - and longer and they turn into marrows!

The courgettes you find in the shops are usually green, although they also come in yellow, white, and a combination of all three colours depending on the variety. You can often find interesting courgette varieties at farmers markets.

These days, courgettes are widely available all year round, but their traditional season in the UK is summer to early autumn, when they can be found in abundance. They're an easy crop to grow at home if you're feeling green-fingered and have the space.

Small, young courgettes will keep in the fridge for about a week. Larger, older courgettes may be able to be kept a little longer. If stored well, very fresh courgettes can keep for up to 3 weeks, but you may find supermarket ones only last a few days, as they have already spent time being stored and transported.

Courgettes should feel firm and weighty, and the skin should be smooth and glossy. If the skin has gone wrinkly or shrivelled, this is a sign that the courgettes may have gone bad. They may also start to go mouldy, or feel soft or mushy to the touch, at which point they should be discarded.

Is baked bean curry suitable for vegetarians or vegans?

Yes! This baked bean curry is not only delicious and easy to make, it's also totally vegan, and vegetarian as it contains no meat, fish, poultry or other animal-derived products such as milk or cheese.

Don't forget to double check the labels on the packaged ingredients such as your stock and baked beans to make sure they're vegan-friendly.

Is baked bean curry gluten-free?

There are no wheat-based ingredients in this recipe, so it can be suitable for someone who needs to avoid gluten in their diet provided you carefully check the labels on each of your ingredients to make sure.

Be sure to serve this baked bean curry with gluten-free accompaniments too. Rice would be an obvious choice, and poppadoms are often gluten-free as they are made with chickpea flour but again, you must check the labels carefully.

Is baked bean curry keto-friendly?

This baked bean curry contains about 46g of carbohydrates per serving so would not be suitable for a keto diet.

Is baked bean curry healthy?

Yes, this a great, nutritious meal. Each portion of baked bean curry contains about 300 calories and as the recipe calls for no added sugar beans and low salt stock, this baked bean curry is low in fat, salt, and sugar and is a great source of protein and fibre (about 20g of each per serving).

If you want to keep the whole meal low calorie, try serving with low-fat yoghurt instead of sweet chutneys, and keep the rice and poppadoms portions small.

Is baked bean curry safe to eat while pregnant?

As long as your baked bean curry is prepared safely and hygienically there is nothing in it that should pose a risk to a pregnant woman.

Make sure all the ingredients are in good condition and check there are no other food allergies or intolerances that are not related to pregnancy too.

A Mummy Too does not offer medical advice, if you have any questions or concerns please speak to a health professional.

What goes well with baked bean curry?

All the classic curry companions like rice, poppadoms or naan bread work well. Chutneys or lime pickles add a fruity tang to complement this rich, warming baked bean curry.

We also really love serving our leftover baked bean curry on toast for lunch, and it's yummy when used to top jacket potatoes for a double whammy of comfort food!

Can I make this recipe without fresh ginger?

The fresh ginger in this baked bean curry recipe brings warmth and spice to the dish, so it's a shame to leave out, but if you don't have any, you can certainly make your curry without. You might like to add a little extra chilli or coriander instead.

If you keep buying ginger only for it to go bad in the vegetable drawer, it's worth noting that you can buy pre-chopped, frozen ginger, garlic and chilli in most supermarkets these days. You can also buy them preserved in jars or in tubes of puree, so there are lots of options to avoid waste and make it even speedier to whip up a spicy meal.

I haven’t got red lentils can I use green lentils?

The joy of red lentils is that, unlike most other lentil varieties, they don't need any pre-soaking or cooking. This means you can just throw them straight into your curry and they'll soften and plump up beautifully.

If don't have red lentils you can definitely replace them with another kind of dried lentil but make sure to read and follow the packet instructions before you start any other cooking. You'll probably need to cook your lentils separately before adding them to your baked bean curry and if you skip this step, it could ruin your curry.

Alternatively, you can often pick up ready-cooked lentils in a tin or pouch, which could then go straight into the curry. Another win for speed and convenience!

Can I add extra veggies to this baked bean curry?

This curry is already pretty packed with vegetables. We've got onions, carrots, peppers and courgette, not to mention the beans and lentils.

You can of course add more, just keep in mind that this will change the sauce to veg ratio, so don't go overboard. Adding extra veg will also increase the amount of curry you're making so you might end up with leftovers!

Spinach is an easy thing to add without bulking out the curry too much. Roughly chop half a bag of fresh spinach and add it when you add the stock. Alternatively, throw in a couple of blocks of frozen spinach at the same point.

You can also add or switch the vegetables to suit what you have in the fridge and cupboard. Leek or celery could work in place of some of the onion. And aubergine, green beans or mushrooms could all stand in for the carrots, peppers or courgettes.

How should I store baked bean curry?

If there are leftovers after you've served your baked bean curry, these should be cooled and placed in a sealed container in the fridge within 2 hours of cooking.

Can I leave baked bean curry out on the counter?

No, once this baked bean curry has been served, any leftovers can be cooled on the counter but need to be transferred to a sealed container and placed the fridge or freezer as soon as possible to reduce the risk of unsafe levels of bacteria developing on the food.

Can I freeze baked bean curry?

Yes, this curry freezes well.

Make sure your curry is completely cool and get it into the freezer within two hours of making. It's best to store your curry in a freezer safe container or bag, making sure to label it with what's inside and the date.

I find it helpful to freeze my leftovers in individual portions, rather than in one big portion. That way, it's easier to defrost only what I need - perfect for nights when everyone fancies something different!

How long does baked bean curry keep?

This baked bean curry will keep in the fridge for up to 2 days, or in the freezer for up to 2 months.

How do I defrost baked bean curry?

The easiest way to defrost baked bean curry is to transfer the container to the fridge and let it thaw overnight.

Once thawed baked bean curry needs to be consumed within 24 hours, and you can't re-freeze defrosted curry.

What is the best way to reheat baked bean curry?

You can either reheat this curry on the hob or in the microwave.

To heat on the hob, pop the curry into a saucepan. If your curry seems very thick, you can add a tablespoon of water to help loosen it. Place the pan over a medium heat, stirring gently until the curry is hot and just starting to bubble.

To microwave, transfer the curry into a microwave-safe bowl and cover loosely. Heat on full for 2 minutes, stir, then microwave for a further 2 minutes. Stir and check to make sure your curry is piping hot all the way through. If it's a large portion, it may need a third burst.

Can I make baked bean curry ahead?

You'll need to make this baked bean curry in one go, but it's great for batch cooking so I often make double and freeze half.

It also keeps in the fridge for a couple of days, so you can make it the day before if you like.

Can I make baked bean curry in a different quantity?

If you want to make more or less of this curry all you need to do is head down to the bottom of the page where you'll find the recipe card.

On there is the number of servings, which is set to 4, click or hover over this number and a slider will appear that you can move to get the number of portions you want to make.

All the ingredients will update automatically for you so you're ready to go.

Can I make this baked bean curry in the oven?

You'll need to start this curry off on the stovetop, but the bulk of the cooking in the oven, if you like.

Pre-heat the oven to 180C (160C fan) and aim to use a pan that can go from hob to oven so that you're not making extra washing up.

Follow the original recipe right up to the point where you add the stock and tomato puree and stir. At this point, you can pop the lid on and transfer to the over to simmer for 20-30 minutes.

How do I make the spice blend? I don't have a spice grinder or mortar and pestle.

If you don't have a spice grinder, power blender or pestle and mortar, you just leave the spices that are seeds whole as they soften during cooking. Take any noticeable bits of curry leaf out before serving.

Alternatively, you can use the bottom of a small, strong bowl or cup to crush the seeds slightly on a chopping board. Be careful - seeds do have a tendency to fly off when doing this!

Can I make baked bean curry with a food processor?

If you wanted to speed up your prep time you could chop your veggies in a food processor. Roughly chop them into large chunks and then drop into the food processor. Remember you’re aiming for cubes, not puree, so pulse in super short bursts a few times until your veg are the desired size.

Using a food processor like this can help chop veggies up really small, if you like, so they are less easy for fussy eaters to detect once mixed in with all the sauce and beans.

Can I make baked bean curry in the instant pot?

I haven't tried this recipe in an instant pot yet but you should be able to use one to get a beautifully rich and thick curry.

Check the cooking guides for your particular model. The following method can be used as a rough guide but cooking times may vary depending on what settings you use.

Start as you would on the hob, heat the oil in your instant pot, add the chopped onion, garlic, ginger, and chili and fry for a few minutes until the onions have softened, add the dry spice mix and cook for a few more minutes until the spices are lovely and fragrant.

Now you can add the rest of the ingredients all together: the chopped veggies, beans, lentils, tomato puree, and stock. Now give everything a really good stir, put the lid on securely and set your pot to high pressure and the timer for 8-10 minutes.

I like to let the steam slow release as the lentils will still be absorbing some of the moisture. Or, if your model allows, you can carefully quick-release the steam when the timer is up.

How can I make sure baked bean curry is perfectly cooked?

When the sauce has thickened, the lentils have softened and almost melted into the sauce, and the carrots are tender, then your curry is done.

This should take about 20-25 minutes of gentle simmering on the hob. You can stir the pan occasionally to make sure nothing is sticking to the bottom. Don't be afraid to add a splash more stock or water if it's becoming dry before the carrots are cooked.

Why did my baked bean curry turn out dry and stuck to the pan?

Your curry really shouldn't overcook, especially if you're keeping an eye on it.

If it burned on the bottom, it's possible the heat on the stove was set too high. Once you've stirred in your stock and brought your curry up to a simmer, you can turn the burner down to almost its lowest setting to keep the curry simmering with bubbles gently popping on the surface rather than violently bubbling.

Remember to stir the curry every now and then to make sure everything is cooking through evenly and not sticking. If you stir the pot and find it's dry or starting to catch before the carrots and lentils are fully cooked, simply add some more stock or boiled water to loosen the sauce a bit.

If you have a gas hob and struggle with burning the bottom of your soups, curries and stews, try using a heat diffuser. It's a great tool to help regulate the temperature when simmering a pan, simply by spreading the heat more evenly across the whole surface and preventing such intense heat hitting the bottom of the pot.

Why did my baked bean curry turn out wet and undercooked?

If your curry is wet and undercooked, it simply isn't ready!

This baked bean curry can take up to 30 minutes to fully cook, depending on how hot your stove is, and how much moisture needs to be absorbed by the lentils.

If you think you might have added too much stock, you can try turning the heat up a little to cook off more of the moisture, but be careful not to get the pan too hot, or the sauce will start to stick and burn.

Why did my baked bean curry taste bland?

This baked bean curry is packed with loads of different flavours from the veggies to all the different herbs and spices so it shouldn't taste bland.

However, it isn't super hot as it's designed to be suitable for the whole family. If some family members prefer a hotter curry, you can serve the curry with a little bowl of chopped red chillis or chilli flakes so that everyone can adjust the meal to their tastes.

Alternatively, you could serve the kids portions to bowls, then add another pinch of chilli to the pan and stir it in before serving the grownup's portions.

How can I add/change the flavours in baked bean curry?

This baked bean curry is really easy to adapt to different tastes and perfect for using up whatever you have in the cupboards.

Baked beans are, of course, central to this curry, but you could try varying the other vegetables each time you make it. Mushrooms work well when fried off with the onions at the start, as would cubed aubergine.

Got a spare can of chickpeas in the cupboard? Why not add that too? This would be a great way to make this curry go a little further without too much work.

You can also play around with the spice mix, depending on what you have on your spice rack. How about adding a little turmeric or a pinch of mustard seeds?

What is the origin of this baked bean curry recipe?

The inspiration for this recipe is very much taken from Indian cuisine and their clever use of spices to produce delicious meals from simple ingredients. In this recipe, I've combined simple cupboard staples with spices to liven them up and create this hearty, warming dinner. It's amazing what you can do with a few spices and a tin of beans!

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