7 canned bean ideas to try tonight

A can of beans may be collecting dust in your cabinet, but have you discovered their satiating and versatile capabilities? Try these superfood-centric recipes tonight.

1. To do something different with chickpeas, roast them as a snack. Drain a 450 gram (15 ounce) can of chickpeas and toss with 10 millilitres (two teaspoons) olive oil and seven millilitres (1 1/2 teaspoons) Cajun seasoning. Bake at 190°C (375°F) until dry and golden, 35 to 40 minutes. Let cool completely so they get crisp. For a Mexican flavour, replace the Cajun seasoning with five millilitres (one teaspoon) chili powder, two millilitres (1/2 teaspoon) ground cumin and 0.5 millilitres (1/8 teaspoon) cayenne pepper.
2. For beef burritos with a little more oomph, use a combination of browned ground beef and refried beans. Brown 250 grams (1/2 pound) ground beef in a skillet then add a 500 gram (16 ounce) can of refried beans. Cook for three to four minutes then stir in three millilitres (3/4 teaspoon) ground cumin, three millilitres (3/4 teaspoon) dried oregano and 50 millilitres (1/4 cup) salsa. Bring to a simmer, then add 250 millilitres (one cup) shredded sharp cheddar cheese. Stir to melt. Fill four flour tortillas to make burritos. Or serve warm as a dip.
3. To fill out a Mediterranean-style pasta dish, add white beans. For instance, boil 500 grams (one pound) oricchiette or other small pasta until just slightly firm. While the pasta cooks, sauté 30 millilitres (two tablespoons) finely chopped onion in 50 millilitres (1/4 cup) olive oil for two minutes, then add one minced garlic clove and five millilitres (one teaspoon) crumbled dried rosemary. Cook for another 30 seconds. Add an undrained 175 gram (six ounce) can of oil-packed tuna and mix well. Cook for another minute. Add 250 millilitres (one cup) drained canned cannellini beans and season with 15 millilitres (one tablespoon) chopped fresh parsley, one millilitre (1/4 teaspoon) salt and 0.5 millilitres (1/8 teaspoon) freshly ground black pepper. Heat through and toss with the hot pasta.
4. To build quesadillas into a more satisfying snack, add black beans. Mix together a drained 450 gram (15 ounce) can of black beans, 125 millilitres (1/2 cup) of salsa, five millilitres (one teaspoon) chili powder and a squirt of lime juice, mashing half of the beans. Spread onto cheddar cheese–topped tortillas in a skillet, cook until browned on the bottom, and fold over before serving.
5. To stir up a snappy island-style salsa, combine a drained 450 gram (15 ounce) can of black beans, a 250 gram (eight ounce) can of crushed pineapple, 125 millilitres (1/2 cup) seeded, chopped red pepper, five millilitres (one teaspoon) jerk seasoning and a squirt of lime juice.
6. To make a tabbouleh salad more substantial, stir in some chickpeas along with the cooked bulgur, fresh lemon juice, olive oil, tomatoes, garlic and parsley.
7. For a new take on tuna melts, combine two drained 175 gram (six ounce) cans of tuna, a 400 gram (14 ounce) can of small white beans, 75 millilitres (1/3 cup) low-fat creamy Italian vinaigrette, 30 millilitres (two tablespoons) sliced black olives, two sliced scallions and 30 millilitres (two tablespoons) chopped fresh parsley. Sandwich the filling between bread slices and provolone cheese before toasting on a buttered griddle.

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