4 Quick & Budget-Friendly Suppers with Canned Beans

Convenience in a can

When I was a vegan college student trying to get enough protein and calories on a tight budget, almost every meal I whipped up started with beans—vegan chili, vegan burritos, vegan pasta and beans (you get the idea). Now that I’m a busy working mom and a more creative cook, I still embrace the convenience and healthfulness of canned beans. I mash black beans with salsa for quick tostadas, or toss chickpeas with pesto, artichoke hearts and whole-wheat spaghetti for a family-friendly pasta. I feel good knowing that beans are a high-quality source of protein and a good source of heart-healthy dietary fiber. A typical 1⁄2-cup serving provides about 7 grams of protein and up to 7 grams of fiber.

On a hot summer night, the Middle Eastern platter—tender eggplant and chickpeas tossed in a tahini dressing served with tomato, onion, feta cheese and pita bread—is just right for a casual dinner on the deck. Our Tijuana Torta—a Mexican-style sandwich filled with mashed beans, crispy cabbage and guacamole—can be made in a flash, tossed in a basket and enjoyed for a weeknight picnic. Whether you’re watching your finances or just trying to put a healthful dinner on the table in 30 minutes or less, keep your pantry stocked with beans and have the can opener ready.

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Summer Squash & White Bean Sauté [7]

Bountiful summer vegetables—zucchini, summer squash, fresh tomatoes—are quickly sautéed with protein-rich white beans and topped with Parmesan for a hearty dish. This sauté is endlessly versatile and works well with eggplant, peppers or corn. Double it and toss the leftovers with bowtie pasta for lunch the next day. Serve with: Brown rice or bulgur.

Summer Squash & White Bean Sauté [7]

Healthy Recipes to Try:

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[2] http://www.eatingwell.com/print/10319
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[7] http://www.eatingwell.com/recipes/summer_squash_white_bean_saut.html
[8] http://www.eatingwell.com/recipes/bbq_baked_beans_sausage.html
[9] http://www.eatingwell.com/recipes/middle_eastern_chickpea_platter.html
[10] http://www.eatingwell.com/recipes/tijuana_torta.html