Four Meals You Can Make with a Can of Beans

September 3, 2019
A can of beans is great for preparing all sorts of delicious and wholesome meals. Today, we'd like to give you four recipes you can enjoy for lunch or dinner.

Today we’d like to give you a few ideas of dishes you can make with a can of beans as a base ingredient.

Beans are a great source of vegetable protein. They also contain high amounts of essential vitamins and minerals. Plus, they’re packed with slow-absorbing carbohydrates.

The Meals

There’s a wide variety of easy meals you can do with this simple ingredient. While you can eat them by themselves, beans are a lot more attractive if you mix them with other ingredients.

Beans, beans,  a musical fruit, the more you eat the more you … enjoy! Are you ready for the recipes?

1. Beans with clams

A bowl of bean soup.
Have you ever eaten clams and beans together? They’re delicious!

This meal is highly nutritious and low-fat. This is because the clams are rich in essential minerals such as iron, phosphorus, potassium, and calcium. They’re also a great source of B vitamins. As if that wasn’t enough, they also contain large amounts of omega 3. Plus, its consumption helps regulate blood cholesterol levels.

Ingredients

  • 1 can of beans (8 oz)
  • Clams (1 lb)
  • 2 onions, julienned
  • 1 ripe tomato, diced
  • 1 clove of garlic, minced
  • Extra virgin olive oil
  • 1/2 glass of white wine
  • Salt, pepper, and parsley

Preparation Mode

  • First, heat the olive oil in a pan over medium heat.
  • Then, add the julienned onion and minced garlic to it. Saute it for a few minutes.
  • Next, add the tomato.
  • Wash the clams and then add them to the stir fry together with the white wine.
  • Then, when the clams open, add the can of beans and add more water if it needs it, according to your desired texture.
  • Finally, add the salt, pepper, and parsley and cook it all for about 20 minutes over low heat.

2. Hake with beans and mushrooms

This is a quick, simple meal made with white fish, legumes, and vegetables, all of which have high nutritional value and low-fat content.

Ingredients

  • 1/2 lb hake, fresh or defrosted
  • 1 can of beans (8 oz)
  • 4 oz mushrooms, washed and sliced
  • 1/2 julienned onion
  • 1 clove garlic, sliced
  • Extra virgin olive oil
  • Chard (6 oz)
  • Salt, pepper, turmeric, and soy sauce to taste
  • A handful of walnuts and cream cheese for garnish

Preparation Mode

  • First, heat a couple of tablespoons of extra virgin olive oil to a pan and fry the hake. Then, set it aside.
  • After, add the mushrooms, onion, and garlic to the pan and saute them.
  • Then, add the chard and spices to your taste.
  • At this point, wash and drain the vegetables and then add them to the pan.
  • Cook it all over low heat for a few minutes to integrate the flavors.
  • Finally, serve in plates and garnish with the walnuts and cream cheese.

Read more: Can Eating Fish Reduce The Pain from Rheumatoid Arthritis?

3. Grilled chicken breast with mashed beans

An opened can of beans.
You can puree a can of beans to use as a side dish.

In this case, the recipe will show you how to make an easy and complete meal. Also, you can adapt it to vegetarians by simply using seitan or tofu instead of chicken.

Ingredients

  • A can of beans (8 oz)
  • 1 lb chicken breast (or seitan or tofu, for vegetarians)
  • A red pepper, chopped
  • An onion, chopped
  • 2 cloves of garlic, sliced
  • Lemon juice
  • Extra virgin olive oil
  • Salt, pepper, and oregano
  • Fresh mint and chopped dry fruit for garnish

Preparation Mode

  • To begin with, rinse the beans with the help of a strainer.
  • Then, pour the oil in a pan over medium heat and add the onion, garlic, peppers, and beans to it.
  • Continue sauteing for a few minutes and then mash it until you get a homogeneous texture. You can use a masher or a hand mixer for this purpose.
  • Next, add the juice of a lemon, salt, pepper, oregano, and extra virgin olive oil. Then, set aside.
  • Subsequently, heat some oil in a pan over high heat and sauté the chicken breast strips.
  • Finally, put a few tablespoons of the vegetable puree on the bottom of a bowl and add the breast strips to serve.
  • Garnish with the dried fruit, mint, and olive oil.

Read more: Try This Delicious Green Rice Recipe

4. Mixed salad

Without a doubt, salads are the simplest recipes when it comes to taking advantage of a can of beans. So, here’s a recipe with cooked eggs and tuna. It’s simply delicious!

Ingredients

  • A can of beans (8 oz)
  • Olives
  • 3 cooked eggs, diced
  • 3 can of tuna (6 oz)
  • 1 onion, chopped
  • A red pepper, chopped
  • 2 cans of sweetcorn
  • Olive oil
  • Balsamic vinegar
  • Salt and garlic powder to taste

Preparation Mode

  • First, add the ingredients to a bowl, including the oil, salt, and vinegar to your taste.
  • Then, enjoy it!

Are you ready to enjoy a meal with a can of beans? It’s a great ingredient to keep in your pantry so you can use it as a base for a wholesome meal anytime.