Quick and Easy Recipes Using Canned Beans

Canned beans are a pantry staple that can make meal prep quick, easy, and nutritious. They’re versatile, packed with protein and fiber, and can be used in a variety of dishes, from soups and salads to tacos and dips. Here are a few quick and easy recipes using canned beans that will save you time in the kitchen without sacrificing flavor.

1. Easy Bean Chili

This hearty chili comes together in under 30 minutes and is perfect for a cozy meal.

Ingredients:

• 2 cans of kidney beans (drained and rinsed)
• 1 can of diced tomatoes
• 1 can of black beans (drained and rinsed)
• 1 onion, chopped
• 1 tablespoon olive oil
• 1 packet of chili seasoning (or use a homemade blend)
• 1 cup vegetable broth

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the chopped onion and cook until softened.
2. Stir in the chili seasoning, followed by the canned tomatoes and vegetable broth.
3. Add the kidney beans and black beans, and bring to a simmer. Cook for 10-15 minutes, stirring occasionally, to allow the flavors to meld.
4. Serve with a dollop of sour cream or shredded cheese if desired.

2. Quick Bean Salad

This refreshing and nutritious salad is great as a side dish or a light lunch.

Ingredients:

• 1 can of chickpeas (drained and rinsed)
• 1 can of black beans (drained and rinsed)
• 1 cucumber, diced
• 1 red bell pepper, diced
• 1 tablespoon olive oil
• 1 tablespoon red wine vinegar
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the chickpeas, black beans, cucumber, and bell pepper.
2. Drizzle with olive oil and red wine vinegar, then sprinkle with oregano, salt, and pepper.
3. Toss to combine and refrigerate for 15-20 minutes to let the flavors develop. Serve chilled.

3. Bean Tacos

These vegetarian tacos are simple, flavorful, and customizable.

Ingredients:

• 1 can of black beans (drained and rinsed)
• 1 tablespoon olive oil
• 1 teaspoon cumin
• 1 teaspoon chili powder
• 4 small tortillas
• Toppings: shredded lettuce, salsa, avocado, cheese

Instructions:

1. Heat olive oil in a pan over medium heat. Add the black beans, cumin, and chili powder. Cook for 5-7 minutes, mashing the beans slightly as they heat.
2. Warm the tortillas in a separate pan or microwave.
3. Assemble the tacos by spooning the bean mixture onto each tortilla and adding your favorite toppings.

4. Simple Bean Dip

A perfect appetizer or snack, this dip is creamy and packed with flavor.

Ingredients:

• 1 can of pinto beans (drained and rinsed)
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon cumin
• ¼ cup sour cream or Greek yogurt
• Salt and pepper to taste

Instructions:

1. In a food processor, combine the pinto beans, olive oil, garlic powder, cumin, and sour cream. Blend until smooth.
2. Season with salt and pepper, then serve with tortilla chips or fresh veggies.

5. Bean and Cheese Quesadillas

These cheesy quesadillas are a delicious and filling meal.

Ingredients:

• 1 can of refried beans
• 2 large flour tortillas
• 1 cup shredded cheese (cheddar or Mexican blend)
• 1 tablespoon olive oil

Instructions:

1. Spread a thin layer of refried beans on one side of each tortilla.
2. Sprinkle with shredded cheese and top with the second tortilla.
3. Heat olive oil in a pan over medium heat and cook the quesadilla on each side for 2-3 minutes, until golden brown and the cheese is melted.
4. Slice and serve with salsa or guacamole.