With just a can of beans, some creativity and a few extra ingredients, you can put an easy, healthy dinner on the table.
Reviewed by Dietitian Emily Lachtrupp, M.S., RD
Key Points
- Cannellini beans offer protein, fiber and key minerals in every serving.
- Pairing beans with grains or veggies creates balanced, filling dinners.
- These versatile white beans add creaminess without extra dairy.
Canned beans are a pantry staple. They’re versatile and full of nutrients. While beans shine in a variety of recipes, they can also be used creatively without a full recipe. All beans have some protein, and pairing them with other foods creates balanced, high-protein dinners. If you have a can of cannellini beans at home, these meal ideas can help get you cooking.
Why Cannellini Beans Are So Great
Cannellini beans, sometimes called white kidney beans, are neutral-flavored white beans with creamy interiors. They work well in Mediterranean dishes, veggie burgers, salads, soups and more.
One-half cup of canned cannellini beans delivers about 9 grams of protein and fiber. Fiber is important for feeling full and satisfied after meals because it takes longer to digest. Same goes for protein. And both are key for other reasons, too. Fiber helps with heart and gut health, along with keeping your digestive system running smoothly. Protein plays a role in building and maintaining muscle.
Cannellini beans also deliver minerals like potassium, magnesium and iron. Magnesium plays a role in energy production and regulating blood pressure. Iron is key for our muscles and hormones and harder to get if you’re eating a vegetarian diet. Potassium can help counteract sodium’s impact on blood pressure and keep your cells functioning well.
In addition to all that nutrition, cannellini beans are affordable and last a long time in your pantry, making them great to keep on hand for easy dinners. While they’re not exactly the same, you certainly could use other white beans, such as great northern beans, in these meals.
White Bean Shakshuka
There are many ways to make Shakshuka, a popular Middle Eastern dish featuring tomatoes and eggs. While classic Shakshuka is a go-to for easy dinners, adding white beans ups the protein and fiber.
The main things you’ll need to make it are tomatoes, eggs and your cannellini beans. Heat a large skillet over medium heat with a little olive oil, add diced onion and bell pepper and cook for a few minutes. As those soften, add minced garlic and some seasonings. Try some smoked paprika, salt and pepper, or get creative. Next up, tomatoes. I like to use a 28-ounce can of diced tomatoes, but you can use whole tomatoes that you mash in your pan, crushed tomatoes or even jarred marinara sauce.
Let the tomatoes cook down and thicken a bit in your pan, then stir in your drained and rinsed cannellini beans. Next, crack four eggs into the mixture. Cover your pan and cook your eggs for 6 to 8 minutes, depending on how runny you like them. I serve this with some crusty bread for dipping, and it’s extra yummy with fresh herbs or crumbled feta on top. The beans add a lot of heartiness and make the dish more satisfying.
Beans and Greens Pasta
A loaded pasta bowl is a weeknight standby for me. Whole-wheat pasta is a touch higher in protein and fiber compared to traditional. Paired with the beans, a green vegetable and Parmesan cheese, it’s a high-protein and balanced dish.
Boil your water, and when it’s ready, add half of a box of pasta (for four servings). Cook it according to the package directions. In the final 2 to 4 minutes of cooking, throw in a few handfuls of greens—think spinach, kale or arugula. The greens will wilt down and cook with the pasta. Drain and rinse your cannellini beans, and drain the pasta right over them in the strainer to start to warm them up. Return everything to the pot and stir in your choice of sauce. I love pesto or marinara. Top with some freshly grated Parmesan cheese for a hearty dinner.
Creamy White Bean Soup with Cheesy Toast
I love a hearty bowl of soup with something cheesy for dipping. Using cannellini beans makes the soup creamy without cream. My husband—who notoriously doesn’t like beans or soup (I know, I know)—gobbled this up, and it’s a go-to lunch or quick dinner for me.
Add olive oil to a saucepan over medium heat. Next, add aromatic vegetables of your choice. I like to use diced onions, celery, carrots and garlic. Once your veggies have softened a bit, dump in one 28-ounce can of crushed tomatoes, a can of cannellini beans (drained and rinsed) and about 4 cups of vegetable broth (or water plus bouillon). Season with salt, pepper, herbs and spices—I like Italian seasoning, garlic powder and onion powder. Bring to a boil, then simmer for about 20 minutes. Now here’s where the magic happens: take an immersion blender (or carefully transfer to a blender) and puree the soup.
As the white beans blend up, they add creaminess and richness to the soup. This is a creamy bean soup with a tomato base. You could also just start with tomato soup and add white beans to it, or use a different soup base and make it richer with the pureed beans. Butternut squash or creamy broccoli soup would be lovely.
Then, make your cheesy toast however you like. Choose your bread, add sliced cheese on top and melt the cheese. The toaster oven is great for this, or you could carefully use your broiler. Alternatively, you could make a classic grilled cheese on the stove.
Take Them for a Spin
These are just three high-protein ideas to try with that can of cannellini beans. Their versatility helps them shine in other recipes, too. With some vegetables, whole grains or other protein foods, cannellini beans can be part of an easy, satisfying meal. Try your own variations of these dinners or get creative in the kitchen. It’s hard to go wrong when you’re starting with a can of cannellini beans.
Comments are closed.