Most of us have a few cans of beans lingering in the pantry, waiting for a purpose. Whether you’re working on clearing out your pantry or looking for ways to create quick, nutritious meals, canned beans are incredibly versatile. They’re packed with fiber and protein, making them a metabolism-boosting addition to balanced lunches, dinners, and even meal prep ideas. Here are five easy ways to put those cans of beans to work in your kitchen!
- Creamy Bean & Avocado Spread
Turn your canned beans into a delicious spread that’s perfect as a dip, a spread for toast, or an addition to sandwiches and wraps. Start by mashing the beans with a healthy source of fat, such as avocado or a drizzle of olive oil. Add flavor components such as a squeeze of lemon juice, fresh herbs, seasonings, or whatever else you have on hand. Here are some ideas below to get you started, but the possibilities are endless:
- Black beans, avocado, lime juice, and cilantro for a Tex-Mex twist
- White beans, olive oil drizzle, lemon juice, and basil for a fresh Mediterranean spread
- Chickpeas, splash of coconut milk, curry powder, garlic powder, ginger powder, lime juice, and cilantro for an Indian-inspired mash
- Crispy Roasted Beans
Try out roasting your beans! Drained, rinsed, and thoroughly dried beans tossed in olive oil and your favorite spices crisp up beautifully in the oven. These crispy beans make for a satisfying snack, or can even be added as a crunch factor to salads and grain bowls. Here are some seasoning ideas:
- Paprika, cumin, and garlic powder for a smoky kick
- Italian herbs with a pinch of Parmesan for a savory bite
- Chili powder and lime zest for a zesty, spicy option
- Ground cinnamon and a drizzle of honey for a sweet take
- Quick Soup and Salad Add-In
Beans are the ultimate time saver when you need a hearty boost in soups and salads. Drain and rinse them, then simply toss or mix them into your dish as-is. They add an instant boost of fiber and protein, making your meal more filling and balanced.
- Easy Bean Patties
Transform beans into flavorful patties for the perfect side dish, a quick meal prep addition, or even a salad topper. To make the patties, mash the beans with dry oats, cooked brown rice, or cooked quinoa as a binding agent along with your favorite spices. Form the mixture into small patties, then bake or pan-fry until golden.
- Classic Three-Bean Salad
A three-bean salad is a timeless favorite, and it’s so easy to make with canned beans. Simply combine three types of beans–such as kidney beans, chickpeas, and green beans–with diced onion, chopped herbs if you have them, and your favorite salad dressing (or even equal parts oil and vinegar). This dish gets better as it sits, making it perfect for meal prep!
Conclusion
Using these easy, nutritious recipes, you can make the most of canned beans and clear space in your pantry. From spreads and snacks to salads and patties, these ideas offer a world of flavor and nutrition, and also can be used to make meals in a flash or become a part of your meal prep routine. What will you try out with your canned beans?
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This article was written by Alyssa Coscino, nutrition intern. Fact checked by Allison Tallman RD.