Whether you’re a busy professional, a parent or retired person juggling a million tasks, or just someone who loves an easy healthy meal, canned beans should be your friend!
Canned beans are an incredible kitchen staple that make meal prep easier!
If you often find yourself staring at a can of beans and wondering what to do with it. You are not alone!
Take a look at these 15 delicious recipes using canned beans. (click on the name to go to the recipe)
Mardi Gras Creole Beans and Rice
Cuban Style Black Beans and Rice
Eggplant Chili and Black Beans
Bean Salad in Under 10 Minutes
Spaghetti Squash With Black Beans and Salsa
Vegan Burrito with Homemade Navy Bean Hummus
Easy Black Bean Soup in the Instant Pot
Butter Bean Soup: Hearty, Creamy, Satisfying
Egyptian Foul Mesdames : A traditional frugal meal
Cuban Moros: Dirty Rice and Beans
Loaded Nachos with Black Beans
All of the recipes are gluten-free, plant-based and vegan.
The Magic of Canned and Cooked Beans
1. Convenience at Its Best
One of the best things about canned beans is their convenience. You don’t need to spend hours soaking or cooking beans from scratch if you do not want to. Simply open the can, rinse if needed, and you’re ready to go!
However, if you prefer cooking your own beans in advance, having pre-cooked beans in the fridge or freezer is just as handy. (I often make them in the Instant Pot)
2. Versatility for Easy Dinners
Beans are incredibly versatile and can be used in countless recipes. You can experiment with different bean varieties—kidney, black, navy beans, chickpeas, and more—to keep things interesting.
The Health Benefits of Beans for Plant-based meals
Beans aren’t just convenient; they’re also packed with nutrients and protein which are great for your health.
**1. Fiber Powerhouse
Beans are a fantastic source of dietary fiber, which is essential for digestive health. Fiber helps regulate bowel movements, prevent constipation, and even support healthy cholesterol levels.
**2. Protein Punch
For those who follow a plant-based diet or just want to reduce their meat consumption, beans are a great source of protein without the saturated fats found in many animal proteins.
**3. Nutrient-Rich
Beans are rich in important vitamins and minerals, including iron, magnesium, potassium, and folate. Iron helps with oxygen transport in the blood, magnesium supports muscle and nerve function, potassium helps maintain healthy blood pressure, and folate is vital for our health.
**4. Heart Health
Some studies show that regular consumption of beans is associated with a lower risk of heart disease. The fiber, potassium, and antioxidants found in beans may contribute to heart health because they may help to lower blood pressure and cholesterol levels.
Easy Bean Bake Recipe
It doesn’t get easier than making a bean bake.
Ingredients:
- 2 cans or 4 cups of cooked beans (your choice, e.g., black beans, navy beans, chickpeas, kidney beans)
- 1 cup diced tomatoes
- 1 cup corn (fresh, frozen, or canned)
- 1 cup chopped bell peppers
- 1 onion, diced
- 1 cup shredded vegan cheese (optional)
- 1-2 cloves garlic, minced
- 1 tsp cumin
- 1 tsp paprika
- Salt and pepper to taste
Instructions:
- Preheat your oven to 375°F (190°C).
- In a large skillet, sauté the onion and garlic in 1/4 cup of water until translucent. (Yes, you can sauté in water- see my notes below)
- Add the bell peppers and cook for another 5 minutes adding minute amounts of water if needed to prevent sticking.
- Stir in the beans, tomatoes, corn, cumin, paprika, salt, and pepper. Cook for a few minutes until everything is well combined.
- Transfer the mixture to a baking dish and top with vegan cheese if using.
- Bake in the oven for 20-25 minutes, or until bubbly and golden.
Serve it with a side salad, and you’ve got a meal that’s both nutritious and delicious!
I love chickpeas (high in protein) and often make a chickpea “tuna” type salad. (recipe link).
My Notes:
1. Can you sauté in water? According to Google:
“Yes, you can “sauté” vegetables with water instead of oil, a method also known as water-sautéing or reverse sautéing, which involves adding water to the pan first and then cooking the vegetables until the water evaporates, allowing them to brown. “
2. Beans are naturally gluten-free unless there are extra ingredients added. Always read labels .
Disclaimer: I am not a medical doctor and am not offering medical advice. The information in this blog is for strictly educational purposes. Always consult your medical doctor before making any changes to your diet.
