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Recipes Using Those Canned Beans in the Pantry

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Recipes Using Those Canned Beans in the Pantry

This guest blog post is by Anna Smith, a member of Kroger Health’s dietitian team based in Nashville.

You stocked up on beans because you know they’re healthy and shelf-stable. But now you’re staring at all those cans stacked in your pantry trying to think of recipes. Sound familiar? You’re not alone!

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Beans are one of the top sellers during the COVID-19 pandemic, for good reason! They’re high in fiber, high in protein and low in saturated fat — making them a nutrition powerhouse some might even consider a “superfood.” The good news is that Kroger is here to help with more than 27 online bean-based recipes. Here are four of my favorite recipes to get you started!

Pro tip: If you can’t find no-salt-added versions of your favorite beans, rinse them in water to reduce salt content by about 20%.

1. Hummus is a delicious, healthy option for dipping pita chips and vegetables or even spreading on a sandwich. There are many varieties offered in Kroger stores, but it’s also very easy to make at home. It’s traditionally made with chickpeas (also called garbanzo beans), but feel free to use any bean you have on hand. If possible, use unhulled tahini because it contains more nutrients.

White Bean Hummus

Serves 8, 1/4 cup per serving

Ingredients

  • 1 15.5-ounce can no-salt-added chickpeas, rinsed and drained
  • 1 15.5-ounce can no-salt-added cannellini beans, rinsed and drained
  • 1/3 cup tahini (unhulled if possible)
  • 3 tablespoons fresh lemon juice
  • 1 tablespoon olive oil
  • 1/2 teaspoon salt
  • 1 medium clove garlic, minced
  • ¼ teaspoon ground cumin

Directions

In a food processor or blender, process all the ingredients until smooth.

Nutrition Analysis (per serving)

Calories 175
Total Fat 8.0 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.5 g
Monounsaturated Fat 3.5 g
Cholesterol 0 mg
Sodium 179 mg
Carbohydrates 20 g
Fiber 5 g
Sugars 1 g
Added Sugar 0 g
Protein 7 g

Dietary Exchanges

2 starch, 1 lean meat, 1 fat

Recipe inspired by: White Bean Hummus.

 

2. Bean burgers are a must to try out during quarantine. They just might become a favorite in your family’s dinner line-up. It’s easy to get creative using canned items you have on hand in your pantry. Add jalapenos for a Mexican flare, Italian breadcrumbs for an Italian vibe or feta, olives and oregano for a Greek spin. You can also roll the patties into balls if you prefer — the possibilities are endless.

Vegan Black Bean Quinoa Burgers

Serves 4, 1 burger per serving

Ingredients

  • 1 15.5-ounce can no-salt-added black beans, rinsed and drained
  • ¾ cup cooked quinoa (can substitute any whole grain)
  • ¾ cup shredded carrots (can substitute bell pepper, mushroom or corn)
  • 1 teaspoon chili powder
  • ½ teaspoon salt
  • 1 tablespoon olive oil
  • 2 cups mixed greens
  • 1 large tomato, sliced
  • ½ small red onion, peeled and sliced
  • 1 medium avocado, peeled, pitted and sliced

Directions

  1. In a food processor or blender, process the beans, quinoa, carrots, chili powder and salt for 3 to 4 minutes or until the ingredients are combined and the mixture holds together.
  2. In a large skillet, heat the oil over medium-high heat, swirling to coat the bottom.
  3. Shape four patties from the bean mixture and transfer to the skillet. Cook for 5 minutes on each side.
  4. Serve the bean burgers on the mixed greens. Top with tomato, onion and avocado.

Nutrition Analysis (per serving)

Calories 271
Total Fat 11.5 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 7.5 g
Cholesterol 0 mg
Sodium 332 mg
Carbohydrates 34 g
Fiber 11 g
Sugars 7 g
Added Sugar 0 g
Protein 10 g

Dietary Exchanges

2 starch, 1 vegetable, 1 lean meat, 1 fat

Recipe inspired by: 5 Ingredient Vegan Quinoa Black Bean Burgers.

 

3. Healthy casserole … because sometimes you just want to use less kitchen equipment and effort. This recipe is packed with flavor and yields eight servings, so you’ll keep your family happy and fed for many meals. You can also repurpose this casserole by serving it over baked tortilla chips (mmm, nachos) or in a tortilla (quesadilla time)!

Healthy Mexican Casserole

Serves 6, generous 1 cup per serving

Ingredients

  • 1 tablespoon olive oil (extra virgin preferred)
  • 1 pound ground skinless turkey breast
  • 2 tablespoons water
  • ½ teaspoon cumin
  • ¼ teaspoon chili powder
  • ¼ teaspoon crushed red pepper flakes
  • 1/8 teaspoon ground coriander
  • 1 15.5-ounce can no-salt-added black beans, rinsed and drained
  • 15.5-ounce can no-salt-added pinto beans, rinsed and drained
  • 4 or 5 medium Italian plum (Roma) tomatoes, chopped and seeded
  • ½ cup frozen whole-kernel corn
  • 1 teaspoon chopped chile peppers
  • ¼ cup shredded, low-fat, Mexican 4-cheese blend

Directions

  1. Preheat the oven to 350°F.
  2. In a skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the turkey for 5 to 8 minutes, or until browned, stirring frequently to turn and break up the turkey.
  3. Stir in the water, cumin, chili powder, red pepper flakes and coriander. Add the remaining ingredients except the cheese, stirring until well-combined.
  4. Transfer the turkey mixture to a 13x9x2-inch casserole dish. Sprinkle the cheese on top. Bake for 20 minutes or until the cheese has melted.

Nutrition Analysis (per serving)

Calories 290
Total Fat 5.0 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 2.0 g
Cholesterol 69 mg
Sodium 78 mg
Carbohydrates 28 g
Fiber 7 g
Sugars 6 g
Added Sugar 0 g
Protein 33 g

Dietary Exchanges

2 starch, 4 lean meat

Recipe inspired by: Healthy Mexican Casserole.

 

Looking for personalized nutrition help? Your local grocery store may have registered dietitians that can help you.



Anna-Smith.jpgAnna Smith, MS, RDN, LDN, is a member of Kroger Health’s dietitian team based in Nashville. She is a food and nutrition expert specializing in weight management, heart health and diabetes nutrition. Anna is committed to helping her patients live their healthiest life.