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» 4 QUICK & BUDGET-FRIENDLY SUPPERS WITH CANNED BEANS
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HEALTHY IN A HURRY
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HEALTHY IN A HURRY
4 Quick & Budget-Friendly Suppers with Canned Beans
Featured Recipe: Middle Eastern Chickpea Platter Convenience in a canBy Stacy Fraser EatingWell July/August 2008 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.
4 Healthy Canned Bean Recipes
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