Four Meals You Can Make With A Can Of Beans

Today we want to give you a few ideas for dishes you can make with a can of beans as a base.

Beans are a great source of vegetable protein. They also contain large amounts of essential vitamins and minerals. In addition, they are loaded with slow carbs.

Meals with a can of beans

There are a wide variety of simple meals you can make with this simple ingredient. You can eat them alone, but beans are much more attractive if you mix them with other ingredients.

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

1. Beans with mussels

This meal is very nutritious and has a low fat content. This is because the mussels are rich in essential minerals such as iron, phosphorus, potassium and calcium. They are also a good source of B vitamins.

As if that were not enough, they also contain large amounts of omega 3. In addition, eating mussels helps regulate blood cholesterol levels.

Ingredients

• 1 can beans (225 grams)
• Mussels (500 grams)
• 2 onions, in strips
• 1 ripe tomato, cut into cubes
• 1 clove garlic, chopped
• Extra virgin olive oil
• 1/2 glass of white wine
• Salt, pepper and parsley

Also read: Follow a vegetarian diet without losing nutrients

Cooking

• First, heat the olive oil in a saucepan over medium heat.
• Then add the strips of onion and chopped garlic to the pan. Saute it for a few minutes.
• Then add the tomato.
• Wash the mussels, then add them to the casserole dish along with the white wine.
• When opening the mussels, add the can of beans and add more water, if necessary, according to your desired consistency.
• Finally add salt, pepper and parsley and cook for about 20 minutes on 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 a high nutritional value and low fat content.

Ingredients

• 1/2 kg hake, fresh or thawed
• 1 can beans (225 grams)
• 100 grams of mushrooms, washed and sliced
• 1/2 onion in strips
• 1 clove garlic, sliced
• Extra virgin olive oil
• Leaf beds (170 grams)
• Salt, pepper, turmeric and soy sauce to taste
• A handful of walnuts and cream cheese for garnish

Cooking

• First, heat a few tablespoons of extra virgin olive oil in a saucepan and fry the hake. Then set it aside.
• Then add mushrooms, onions and garlic to the pan and sauté them.
• Then add leaf beds and spices to your liking.
• At this point, wash and drain the vegetables, then add them to the pan.
• Cook it all over low heat for a few minutes to integrate the flavors.

• Finally, serve on plates and garnish with walnuts and cream cheese.

Grilled chicken breast with mashed beans

In this case, the recipe shows you how to make a light and complete meal. You can also adapt it to vegetarians by simply using seitan or tofu instead of chicken.

Ingredients

• A can of beans (225 grams)
• 1 kg chicken breast (or seitan or tofu, for vegetarians)
• A red pepper, chopped
• An onion, chopped
• 2 cloves sliced ​​garlic
• Lemon juice
• Extra virgin olive oil
• Salt, pepper and oregano
• Fresh mint and chopped dry fruit for garnish

Also read: Protein-rich chicken burger: Try the recipe!

Cooking

• To begin with, the beans are rinsed using a colander.

• Then pour the oil into a pan over medium heat, and add the onion, garlic, peppers and beans to the pan.
• Continue to sauté for a few minutes, then mash it until you get a homogeneous structure. You can use a vegetable masher or a hand mixer for this purpose.
• Then add the juice from a lemon, salt, pepper, oregano and extra virgin olive oil. Then set the mixture aside.
• Then heat a little oil in a pan over high heat and put the chicken breast strips in.
• Finally, place a few tablespoons of the vegetable puree in the bottom of a bowl and add the breast strips for serving.
• Garnish with the dried fruit, mint and olive oil.

4. Mixed salad with a can of beans

Salads are without a doubt the simplest recipes when it comes to making use of a can of beans. So here is a recipe with boiled eggs and tuna. It is simply delicious!

Ingredients

• A can of beans (225 grams)
• Olive
• 3 boiled eggs, diced
• 3 cans of tuna (170 grams)
• 1 onion, chopped
• A red pepper, chopped
• 2 cans of sweet corn
• Olive oil
• Balsamic vinegar
• Salt and garlic powder to taste

Cooking

• First, put the ingredients in a bowl, including oil, salt and vinegar to your liking.
• Then just enjoy it!

Are you ready to enjoy a meal with a can of beans? It is a great ingredient to keep in your kitchen cupboard so you can use it as a base for a healthy meal at any time.