4 Instagram-Worthy Recipes Using Canned Beans

by Anna Smith, MS, RDN, LDN

Last Updated: April 29, 2020

You stocked up on beans because you know they are healthy and shelf stable. But now, you’re staring at the stacks in your pantry, wondering where to start. We’ve been thinking about this too! You’re not alone, beans are the new hot food trend of the moment. They are one of the top sellers during the COVID-19 pandemic, and for a good reason. They’re high in fiber, high in protein, and low in saturated fat, making them a nutrition powerhouse that some might even consider a superfood. We’re sharing our favorite recipes to get you started!

Pro Tip: If you are unable to find ‘no salt added’ versions of your favorite beans, rinse them in water to reduce salt content by about 20%.
  1. Hummus
    Hummus is a delicious, healthy option perfect for dipping pita chips and vegetables, or even spreading on a sandwich. There are so many varieties offered in our Kroger stores, but it’s actually very easy to make yourself! Hummus is traditionally made with chickpeas (also called garbanzo beans), but feel free to use any bean you have on hand. Also, if able, purchase unhulled tahini as it contains the most nutrients.

    White Bean Hummus
    • 1 can chickpeas
    • 1 can cannellini beans
    • 1/3 cup tahini (unhulled)
    • 3 Tbsp fresh lemon juice
    • 1 tsp salt
    • 1 clove garlic, minced
    • 1/4 tsp ground cumin
    • 1 Tbsp olive oil

    Put all ingredients in a food processor. Process until smooth
  2. Bean Burgers
    These are a must-try during quarantine, but be careful—they might become a staple in your family’s dinner lineup. The best part about bean burgers is there are no rules, so get creative using canned items you have on hand in your pantry. Add jalapenos for a Mexican flare, Italian bread crumbs for an Italian vibe, or even feta, olives, and oregano for a Greek spin. You can also roll the patties into balls if you prefer. The possibilities are endless.

    Black Bean Quinoa Burgers
    • 1 can (15 oz.) black beans, drained and rinsed
    • 3/4 cup cooked quinoa (can substitute in any grain)
    • 3/4 cup shredded carrots (can substitute bell pepper, mushroom, or corn)
    • 1 tsp chili powder
    • 1/2 tsp salt
    • 1 Tbsp olive oil
    • Optional toppings: 2 cups lettuce; 1 large tomato, sliced; 1/2 small red onion, peeled and sliced; 1 medium avocado, peeled, pitted, and sliced

    Place the black beans, chili powder, salt, quinoa, and carrots in a food processor and process for 3–4 minutes or until everything is combined and holds together. Heat the olive oil in a large pan over medium-high heat. Form 4 patties out of the bean mixture and place in the pan. Cook for 5 minutes on each side.

    Tip: Serve the bean burgers on lettuce with tomato, onion, and avocado on top.
  3. Healthy Casserole
    Some days, you just want to use minimal kitchen equipment and put forth minimal cooking effort. This recipe is packed with flavor and yields 8 servings so you’ll keep your family happy and fed for many meals. You can also repurpose this casserole by eating it over baked tortilla chips (mmm, nachos) or in a tortilla (quesadilla time).

    Healthy Mexican Casserole
    • 1 Tbsp extra-virgin olive oi
    • l
    • 1 lb. lean ground turkey
    • 1/2 tsp cumin
    • 1/4 tsp chili powder
    • 1/4 tsp red pepper flakes
    • 1/8 tsp coriander
    • 2 Tbsp water
    • 1 can (15 oz.) black beans, rinsed thoroughly and drained
    • 1 can (15 oz.) pinto beans, rinsed thoroughly and drained
    • 4–5 plum tomatoes, chopped and seeds removed
    • 1 tsp chopped chili peppers
    • 1/2 cup frozen corn
    • 1/4 cup Mexican blend shredded cheese

    Preheat the oven to 350°F. Heat the oil in a skillet over medium-high heat. Cook turkey in hot oil for 5–8 minutes, until the meat is browned. Stir in cumin, chili powder, red pepper flakes, coriander, and water. Add black and pinto beans, tomatoes, chili peppers, and corn. Stir well. Place the meat mixture in a 9" × 13" casserole dish and add cheese on top. Bake for 20 minutes until the cheese is melted.
  4. Chocolate Brownies
    Beans can replace butter or oil in a recipe to add a boost of nutrition and create a delicious treat. This recipe calls for garbanzo beans, but there are other options using black beans. As always, get creative, add sprinkles, walnuts, peppermint, pomegranate seeds, or whatever your family likes.

    Garbanzo Bean Brownies
    • 4 eggs
    • 1 can (15.5 oz.) chickpeas, drained
    • 1.5 cups chocolate chips
    • 1.25 cups sugar
    • 1 Tbsp vanilla
    • 1/4 cup chickpea flour
    • 3/4 tsp baking powder

    Place a cast-iron skillet in the middle of the oven and preheat to 350°F. Place eggs in a food processor with chickpeas. Purée until very smooth. It should have air bubbles, but stop before it starts to look like a meringue.Melt the chocolate chips in a double-boiler or microwave. Add a few tablespoons of chocolate to the processor and pulse. Then slowly pour in the rest of the chocolate. Scrape down the sides as necessary. Once the mixture is a uniform color, add sugar and vanilla. Purée 1 minute. Add flour and baking powder. Purée until incorporated. Pour mixture into the preheated skillet and bake for 1 hour. Cool 5 minutes before serving.

Anna Smith, MS, RDN, LDN

Anna Smith, MS, RDN, LDN

Anna is a positive, motivating dietitian who is ready to help make healthy happen in your life. Whether you have a medical condition or hoping to get back to your goal weight, Anna is eager to connect you with tasty recipes, budget-friendly food products, and time-saving hacks to ensure that your goals will be achieved. Outside of work, Anna enjoys barre/pilates, sushi, and online shopping!