15 Delicious Ways to Use Canned Beans Under 350 Calories

Canned beans: a pantry staple that’s often overlooked but deserves a starring role in your kitchen! 15 Delicious Ways to Use Canned Beans Under 350 Calories explores the versatility of this budget-friendly ingredient, proving that healthy and delicious meals can be easy on the wallet and the waistline.

From savory recipes to creative serving ideas, we’ll uncover the potential of canned beans and inspire you to embrace their flavor and nutritional benefits.

Beyond their affordability and convenience, canned beans are packed with protein, fiber, and essential vitamins and minerals. Whether you’re a seasoned cook or a beginner in the kitchen, this guide will equip you with the knowledge and inspiration to make canned beans a regular part of your culinary repertoire.

Canned Beans: A Budget-Friendly and Nutritious Superfood: 15 Delicious Ways To Use Canned Beans Under 350 Calories

Canned beans are a pantry staple in many households, and for good reason. They’re incredibly versatile, budget-friendly, and packed with nutrients. According to the USDA, canned beans are one of the most popular and affordable sources of protein in the United States.

From creamy dips to hearty salads, there are so many ways to incorporate canned beans into your diet. They’re a budget-friendly source of protein and fiber, and you can find them in a variety of flavors. But if you’re looking for a seasonal treat, check out 8 RD approved pumpkin flavored snacks to buy at Trader Joe’s ! Then, get back to those beans – they’re a great base for so many delicious and healthy meals, especially when you’re looking for options under 350 calories.

Canned beans are a great source of fiber, protein, and essential vitamins and minerals like iron, folate, and potassium. They’re also low in fat and calories, making them a healthy choice for weight management.

Convenience and Affordability

Canned beans are incredibly convenient. They have a long shelf life, require no preparation, and are ready to use in a variety of recipes. This makes them an ideal ingredient for busy weeknights or when you’re short on time. Canned beans are also incredibly affordable.

Let’s face it, sometimes cooking feels like a chore, especially when you’re feeling stressed. But before you reach for that takeout menu, remember that a simple and healthy meal can be just what you need to de-stress. Check out 8 quick ways to reduce stress right now and then get back to those 15 delicious ways to use canned beans under 350 calories – you’ll be surprised how much a quick and easy meal can boost your mood!

They’re often cheaper than fresh beans, and they’re available in a variety of sizes and types, making it easy to find the perfect option for your needs.

Looking for quick and healthy meal ideas? My recent post on 15 delicious ways to use canned beans under 350 calories is a great place to start! One of my favorite tips for making these recipes even more nutritious is to amp up the veggie content.

Check out my other post on 5 ways to up your vegetable game for some inspiration. Once you’ve got your veggie game on point, head back to those bean recipes – you’ll be amazed at how much flavor and texture you can add to your meals with just a few simple additions!

Bean Variety Showcase

Canned beans are a culinary treasure trove, offering a diverse range of flavors and textures to elevate your dishes. From hearty chilis to creamy dips, each bean type brings its unique character to the table. Let’s explore the world of canned beans and discover their nutritional and culinary potential.

Canned Bean Variety Showcase

The versatility of canned beans extends beyond their affordability and convenience. Each type possesses distinct nutritional profiles, flavor nuances, and culinary applications, making them indispensable ingredients in diverse cuisines.

Savory Recipes

Canned beans are a versatile pantry staple that can be used to create a wide variety of delicious and nutritious savory dishes. They’re budget-friendly, packed with protein and fiber, and require minimal preparation.

Mediterranean Chickpea Salad

This vibrant salad is perfect for a light lunch or a side dish. The chickpeas provide a satisfying protein boost, while the lemon and herbs add a bright and refreshing flavor. Ingredients:

• 1 (15-ounce) can chickpeas, rinsed and drained
• 1/2 cup chopped cucumber
• 1/4 cup chopped red onion
• 1/4 cup chopped fresh parsley
• 1/4 cup chopped fresh mint
• 2 tablespoons lemon juice
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

• In a medium bowl, combine the chickpeas, cucumber, red onion, parsley, and mint.
• In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper.
• Pour the dressing over the chickpea mixture and toss to coat.
• Refrigerate for at least 30 minutes before serving.

Spicy Black Bean Burgers

These flavorful burgers are a great alternative to traditional beef patties. They’re packed with protein and fiber, and the spicy kick will satisfy your cravings. Ingredients:

• 1 (15-ounce) can black beans, rinsed and drained
• 1/2 cup cooked quinoa
• 1/4 cup finely chopped onion
• 1/4 cup finely chopped cilantro
• 1 tablespoon chili powder
• 1 teaspoon cumin
• 1/2 teaspoon garlic powder
• 1/4 teaspoon cayenne pepper
• Salt and pepper to taste
• 4 burger buns

Instructions:

• In a food processor, combine the black beans, quinoa, onion, cilantro, chili powder, cumin, garlic powder, cayenne pepper, salt, and pepper. Pulse until well combined, but not completely smooth.
• Shape the mixture into 4 patties.
• Heat a large skillet over medium heat. Cook the patties for 5-7 minutes per side, or until golden brown and cooked through.
• Serve on burger buns with your favorite toppings.

Korean-Style Kimchi Bean Stew, 15 delicious ways to use canned beans under 350 calories

This hearty and flavorful stew is perfect for a cold winter day. The kimchi adds a spicy and tangy kick, while the beans provide a satisfying protein boost. Ingredients:

• 1 (15-ounce) can kidney beans, rinsed and drained
• 1 (14-ounce) can diced tomatoes, undrained
• 1 cup kimchi, chopped
• 1/2 cup vegetable broth
• 1 tablespoon soy sauce
• 1 teaspoon sesame oil
• 1/2 teaspoon garlic powder
• 1/4 teaspoon ginger powder
• Salt and pepper to taste

Instructions:

• In a large pot or Dutch oven, combine the kidney beans, diced tomatoes, kimchi, vegetable broth, soy sauce, sesame oil, garlic powder, ginger powder, salt, and pepper.
• Bring to a boil, then reduce heat and simmer for 20 minutes, or until the flavors have melded.
• Serve hot over rice or noodles.

White Bean and Sausage Pasta

This comforting pasta dish is a quick and easy weeknight meal. The white beans add a creamy texture and a boost of protein, while the sausage provides a savory flavor. Ingredients:

• 1 (15-ounce) can cannellini beans, rinsed and drained
• 1/2 pound Italian sausage, casings removed
• 1/2 cup chopped onion
• 1/4 cup chopped fresh parsley
• 1/4 cup grated Parmesan cheese
• 1/4 teaspoon red pepper flakes
• 1/4 cup pasta water
• Salt and pepper to taste
• 8 ounces pasta, cooked according to package directions

Instructions:

• In a large skillet, cook the sausage over medium heat, breaking it up with a spoon, until browned.
• Add the onion and cook until softened, about 5 minutes.
• Stir in the cannellini beans, parsley, Parmesan cheese, red pepper flakes, and pasta water. Season with salt and pepper to taste.
• Bring to a simmer and cook for 5 minutes, or until the flavors have melded.
• Add the cooked pasta to the skillet and toss to coat.
• Serve immediately.

Lentil and Vegetable Curry

This flavorful and aromatic curry is packed with protein, fiber, and vegetables. The lentils provide a hearty base, while the curry spices add a warm and comforting flavor. Ingredients:

• 1 cup brown lentils, rinsed
• 1 (14-ounce) can diced tomatoes, undrained
• 1 (14-ounce) can coconut milk
• 1/2 cup vegetable broth
• 1/2 cup chopped onion
• 1/4 cup chopped fresh cilantro
• 1 tablespoon curry powder
• 1 teaspoon ground cumin
• 1/2 teaspoon turmeric powder
• 1/4 teaspoon cayenne pepper
• Salt and pepper to taste

Instructions:

• In a large pot or Dutch oven, combine the lentils, diced tomatoes, coconut milk, vegetable broth, onion, cilantro, curry powder, cumin, turmeric powder, cayenne pepper, salt, and pepper.
• Bring to a boil, then reduce heat and simmer for 30 minutes, or until the lentils are tender.
• Serve hot over rice or naan bread.

Final Thoughts

So, ditch the pre-conceived notions about canned beans and embark on a culinary adventure! With a little creativity and the right techniques, you can transform these humble pantry staples into satisfying, flavorful meals that will leave you wanting more.

Embrace the versatility of canned beans and discover a world of delicious possibilities that are both budget-friendly and good for you. Let’s get cooking!

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budget-friendly meals canned beans easy recipes fiber-rich healthy eating healthy recipes protein rich quick meals vegan recipes vegetarian recipes