Canned beans are one of those pantry staples we always have on hand. They’re cheap, easy, fuss-free, and filling, and their versatility makes them an awesome standby for tacos, salads, soups, enchiladas, and more. To get more meal prep inspiration from your pantry, check out this list of favorite dinners made with all different types of beans.
No matter how depressingly barren our pantries may get, we can always find at least one can of beans lurking in there somewhere. Beans are the cornerstone of a well-stocked pantry.
Canned beans have saved our meal making when we’ve lapsed on the grocery shopping, meal planning, and budgeting. They’re inexpensive and efficient, and they give us protein and fiber. And beans are the building block to so many recipes, where you can get a lot of mileage out of beans as a main or co-starring ingredients, incorporating them into soups and chilis, enchiladas and burritos, stuffed peppers, casseroles, salads, and more.
Check out this of meals to make with a can of beans below, and use your bean!
This easy Mediterranean chickpea salad is infused with flavor thanks to a heaping helping of fresh herbs with a garlicky lemon dressing that ups the crunch from red bell pepper, celery and red onion for a simple side dish or topping for greens from FoodieCrush.
Soups are the star of most of our cooler weather meals, though this one’s good enough to eat all year-round. With roasted cauliflower and chickpeas, it’s deliciously velvety, nutty, and hearty from Floating Kitchen.
Roasted veggies, black beans, and a homemade chipotle-spiked enchilada sauce make this incredibly easy, healthy vegetarian casserolea weeknight winner from Ambitious Kitchen.
Mac and cheese + chili = comfort food bliss in this ridiculously easy one pot meal that also comes together in just 20 minutes from RecipeTin Eats. Seriously, what’s not to love?
Classic Southwestern flavors, corn, rice, black beans, and lean ground beef make these rainbows of stuffed bell peppers a favorite, healthy dinner that comes mostly from the pantry that your whole family will enjoy.
Confession: We’re obsessed with soups that have pasta in themand this one boasts chickpeas and whole wheat shells in a garlicky, tomato broth with lots of Parmesan (fuhgettaboutit) from How Sweet Eats.
This Tuscan tuna salad with white beans makes a quick and easy-to-make lunch or even a light dinner, and puts high protein front and center with chunks of albacore tuna and white beans tossed with arugula and more Mediterranean flavors coming from FoodieCrush.
Fragrant spices, butternut squash, and chickpeas make up this Moroccan stewmade easy in the slow cooker from Simply Quinoa.
Skillet meals are our saving grace on weeknights when we don’t feel like cooking. This onefeatures cannellini beans, salmon, and cherry tomatoes, and gets a boost of of smoky flavor from charred lemons from Bev Cooks.
Whether you’re vegetarian or just taking a night off from meat, these sweet potato taco bowlshit the spot. They’re loaded up with spicy roasted sweet potatoes, black beans, fire-roasted corn, cilantro lime quinoa, and are full of awesome flavor from Chelsea’s Messy Apron.
They say chicken soup soothes the soul, but we’re pretty sure this rustic Italian soup made with leafy kale, cannellini beans, lots of veggies, and chunks of sourdough bread gives it a run for its money from A Couple Cooks.
All you need are 5 ingredients to make this comforting sweet potato turkey chili studded with black beans from Pinch of Yum.
Using a store-bought rotisserie chicken makes these creamy white bean and salsa verde enchiladas a breeze any night of the week from Skinnytaste.
Coconut milk, chickpeas, and tons of aromatic spices make for an irresistible vegan curry that easily beats any takeout version from Jessica in the Kitchen.
Chicken breasts, butternut squash, and red onion all get roasted on one sheet pan and then served up in a bowl, with black beans, rice, and guacamole in this healthy, easy weeknight dinner from FoodieCrush.
More Building Block Ingredient Recipes to Try Now
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- 35 Best Pasta Recipes to Make Now
- 31 Spring Chicken Recipes to Make Now
- 21 Recipes to Make with Leftover Ham
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FAQs
You can add crushed whole seeds (coriander, cumin, fennel, mustard, etc.), woodsy herbs (thyme, oregano, rosemary, sage), red pepper flakes, crushed garlic cloves, and of course salt and pepper.
Can I eat beans every day? ›
What happens if I eat beans every day? Beans are abundant in essential vitamins and minerals, including iron, magnesium, potassium, and folate. Enjoying beans daily will strengthen your nutrient intake—allowing you to embrace better health and well-being!
Are canned beans healthy? ›
Put canned beans — a healthy pantry staple — in the spotlight. Beans boast protein, fiber, folate and lots of minerals, like iron, magnesium, potassium and zinc. If you're worried about sodium, rinse and drain beans before using to cut back on the salt by as much as 40 percent.
How to make beans in a can? ›
Canned beans are technically already cooked, but you may choose to warm them up for hot dishes or just as a standalone side.
- Drain the beans. ...
- Heat oil in a saucepan. ...
- Add beans to saucepan and simmer. ...
- Season to taste. ...
- Remove from heat.
Canned beans are already cooked. They cost a little more than dried beans, but are still a great buy because they are fast and convenient. Just remember to rinse them first to wash away some of the sodium (salt) or buy canned beans with no added salt.
What can I add to beans to make them taste better? ›
Those aromatics in the pot will revolutionize the beans' final flavor. The aromatics I tend to use are onions, carrots, garlic, and celery, and then heartier, woodsy herbs, like rosemary, sage, and thyme, which marry beautifully with the earthy-sweet flavor of beans.
Which beans cause the most gas? ›
While any legume has the potential to cause gas, certain varieties are notorious for their gassiness. "Soybeans, pinto beans, black beans and lentils are most likely to cause gas because of the amount of fermentable sugars and fiber," says Kunik.
What beans are good for kidneys? ›
Answer. It would depend on the kidney problems you are having. If you need to avoid foods high in phosphorus, then wax beans, peas and green beans would be the safest to eat. If you are having problems with kidney stones, then all legumes would be beneficial.
What does beans do to your body? ›
Beans are a good source of phytonutrients, including antioxidants. These plant nutrients help keep your body working as it should. Some may even help reduce your risk for certain cancers, like breast, colon, and prostate cancer.
What is the healthiest bean to eat? ›
The 7 Healthiest Beans to Eat, According to Dietitians
- Lentils. Lentils are rich in polyphenols, plant-based compounds that have both anti-inflammatory and antioxidant properties. ...
- White Beans. ...
- Black Beans. ...
- Chickpeas. ...
- Pinto Beans. ...
- Red Kidney Beans. ...
- Lupini Beans.
Beans have several antioxidant and anti-inflammatory compounds. They're a low-cost source of fiber, protein, folic acid and minerals such as magnesium, iron, zinc and potassium.
Does your gut get used to beans? ›
If you suddenly start eating 1 cup of beans per day, that's a big increase, and it may take some time for your body to get used to your new fiber intake. But as you continue to consume legumes regularly, your gas levels will eventually return to normal.
What is the healthiest way to cook beans? ›
Soaking dried beans before cooking lowers their potassium level in a big way. Try it with chickpeas and lentils as well! Soak them for 12 hours, then boil them or cook them in your pressure cooker or on the stove.
Should canned beans be rinsed? ›
Do You Need To Rinse Canned Beans? According to The Bean Institute, you can reduce up to 41 percent of the sodium in canned beans by rinsing them. "It's fine to add the bean liquid to many recipes, but if you want to reduce the amount of sodium, it's best to drain and rinse canned beans," the website states.
Which bean has the most protein? ›
Some legumes with the highest protein content per 100 g serving include :
- field peas (26 g)
- cowpeas (24 g)
- common beans (24 g)
- mung beans (23 g)
- pigeon peas (22 g)
- chickpeas (21 g)
- soybeans (13 g)
The liquid in good canned beans is just the water and salt the beans were cooked in… filled with delicious bean flavor. And this liquid is a great thickener for not only the specific dish you're making at the moment, but for any dish that could use some thickening, some salt, and some bean flavor.
What do you call the liquid in a can of beans? ›
Officially called aquafaba, the liquid included in cans of beans is typically starchy and salty, though those qualities differ based on the brand of beans. Feel free to dip a spoon or finger in to taste it before using. “It has a viscous body from the fibers of the beans.
Do canned beans expire? ›
Most shelf-stable foods are safe indefinitely. In fact, canned goods will last for years, as long as the can itself is in good condition (no rust, dents, or swelling). Packaged foods (cereal, pasta, cookies) will be safe past the 'best by' date, although they may eventually become stale or develop an off flavor.
Is it OK to eat a full can of beans? ›
One can of canned beans can contain up to 25% of the recommended daily intake of salt (570 mg). Canned beans are safe to eat and provide many health benefits. Nevertheless, there is a low risk that canned foods may be a source of excess salt, nitrates, nitrites, and heavy metals that may pose human health risks.
How do you enhance the flavor of canned baked beans? ›
Caramelized Onion + Bacon + Espresso Powder
Mimic the flavor of barbecue-style beans by adding nice caramel undertones to the can. Slowly caramelize a chopped onion in a bit of oil, then add bacon and cook until crispy. Add the can of beans and stir, making sure to scrape up any tasty bits that have stuck to the pan.
Fry some onion until browned a bit, add bell pepper(or a hotter kind) and fry til softened, add some garlic, cumin, chili powder and black pepper. Add your beans and heat them through. Then season, beans especially need salt to go from terrible to pretty good/great.
Should I strain canned beans? ›
If you don't want to rinse, consider at least draining them first. Draining alone will “reduce the sodium by a third,” says Reinagel. Bottom line: If you're watching your sodium intake for your health, it won't hurt to drain and rinse your can of beans before using them.
