Make delicious meals starting with a can of beans. This collection features flavorful options such as white bean soup, black bean enchiladas, and red bean lasagna. Also include other lean protein sources such as meat, seafood, dairy, vegetables, and whole grains to ensure these dinners contain at least 15 grams of protein per serving. The protein in these dishes helps you feel full and nourished for longer, promotes muscle growth, and supports skin and bone health.
To get the most out of canned beans, try some satisfying recipes like Cumin Chicken and Chickpea Stew or Sheet Pan Chicken Fajita Bowl.
Cumin chicken and chickpea stew
Photographer: Morgan Hunt Glaze, Prop Stylist: Phoebe Houser, Food Stylist: Emily Neighbors Hall
This easy recipe for protein-rich chicken stew takes flavor inspiration from shawarma with spices like cumin, paprika, and pepper. Make double batches and freeze for easy, healthy dinners. Serve the stew with couscous and steamed broccoli.
One pot white beans, spinach and sun-dried tomato orzo with lemon and feta cheese
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Julia Bayless
This one-pot pasta dish with white beans, spinach, and sun-dried tomatoes is lively, vibrant, and easy to clean up. Toasting the orzo before adding the soup adds even more flavor. Dark leafy greens such as chopped kale or Swiss chard can also replace spinach, but they may take longer to wilt in the pot. If you use a more durable green vegetable, add it to the pot at the end of the cooking time for 5 minutes.
best vegetable enchiladas
Photographer: Jacob Fox, Food Stylist: Holly Driesman, Prop Stylist: Joseph Wanek
These veggie enchiladas are loaded with sweet corn, onions, bell peppers, zucchini, and beans, and coated with store-bought enchilada sauce to save you prep time. Enchilada sauces range from mild to spicy. We like the earthy flavor of red enchilada sauce, but green enchilada sauce works well too. For a slightly different twist, use yellow squash instead of zucchini and poblanos instead of bell peppers.
sheet pan chicken fajita bowl
Skip the tortillas and opt for this warm fajita salad featuring a hearty chicken platter with roasted kale, bell peppers, and black beans. With chicken, beans, and vegetables all cooked in the same skillet, this healthy dinner is easy to make and easy to clean up.
Roasted salmon with smoky chickpeas and greens
This healthy salmon dinner is loaded with vegetables and green dressing. Eating dark leafy vegetables at least six times a week can help keep your brain in tip-top shape. This dish features the Test Kitchen’s current go-to method for processing canned chickpeas. Add spices and roast until crispy.
slow cooker chicken and white bean stew
Photographer: Morgan Hunt Glaze, Prop Stylist: Phoebe Houser, Food Stylist: Emily Neighbors Hall
This load-and-go slow cooker chicken recipe is perfect for busy weeknight dinners. Serve this Tuscan-inspired dish with crunchy bread, a glass of Chianti, and a salad.
chicken taco casserole
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Shel Royster
This flavorful chicken taco casserole is packed with veggies, chicken, cheese, and crunchy tortilla chips, grilled to perfection, and topped with fresh tomatoes, crunchy iceberg lettuce, and creamy avocado. It’s a classic taco. Make it your own by swapping out the black beans for pinto beans or adding some pepper jack cheese for a kick. If you want to keep it mild, choose a mild taco seasoning and omit the jalapeños.
Cheese beef and black bean skillet casserole
Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley
Think of this creamy skillet casserole as a one-pan taco. Corn tortillas crisp up under the broiler and add crunch to the creamy filling. If you prefer something a little spicier, choose hot salsa or chipotle salsa for a smoky flavor. Tomatillo salsa also pairs well, adding a zesty, fresh flavor to this easy skillet dinner.
chicken and cabbage pesto soup
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Christine Keeley
This one-pot chicken and cabbage soup is topped with flavorful store-bought pesto. Large, fiber-rich butter beans add a creamy flavor, but you can easily swap them out for cannellini or navy beans if you prefer. This soup goes well with leftover chicken. Shred or chop the cooked chicken and add to the soup and reheat once the cabbage is tender.
Seared scallops with white bean ragu and charred lemon
This recipe for seared scallops with white beans and spinach creates a healthy dinner that looks beautiful and tastes delicious in just 25 minutes. A quick stir-fry of lemon in a skillet enhances the flavor of this piccata-style dish. The heat releases more citrus juice, which also increases the sweetness. When buying scallops, look for those labeled “dried.” Some scallops are soaked in a solution, which may prevent them from searing properly and give them a soapy flavor.
Copycat Olive Garden Pasta e Fagioli
Photographer: Robbie Lozano, Food Stylist: Margaret Dickey, Prop Stylist: Julia Bayless
This copycat Olive Garden Pasta e Fagioli Soup features lean ground meat, Ditalini pasta, and plenty of beans, just like the original. Adding tomato sauce adds richness and flavor to the soup. Like many soups, this one tastes better the next day, but because it contains hearty ingredients such as beans, you may need to add additional broth or water to loosen the soup if you want to reheat it. There may be cases. Serve with breadsticks for dunking.
Chickpea green goddess salad
This cucumber, tomato, Swiss cheese, and chickpea salad recipe makes a healthy green goddess dressing from avocado, buttermilk, and herbs. The extra dressing is delicious with grilled vegetables.
Cheese beef and black bean skillet casserole
Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley
Think of this creamy skillet casserole as a one-pan taco. Corn tortillas crisp up under the broiler and add crunch to the creamy filling. If you prefer something a little spicier, choose hot salsa or chipotle salsa for a smoky flavor. Tomatillo salsa also pairs well, adding a zesty, fresh flavor to this easy skillet dinner.
Served with chicken chili and sweet potato
Lots of spices, corn, and peppers give this healthy one-pot chicken chili recipe a Southwestern flair. Serve with your favorite hot sauce, tortilla chips, and a cold beer.
steak burrito
A steak burrito recipe inspired by San Francisco’s super burrito, loaded with meat, beans, rice, cheese, guacamole, and salsa. This homestyle version is a little easier to make, uses brown rice, whole grain tortillas, is healthier, and has a more affordable portion size. We recommend serving the burrito wrapped in foil (traditional serving method). This allows you to lift the burrito and eat it without it falling apart while removing the foil. Serve with chilled beer and vinegar coleslaw.
Creamy spinach pasta with white beans
Here, fresh spinach and kale are mixed with cream cheese and Gruyère to create a luscious sauce that complements this rich pasta dish. Combined with beans, it makes a hearty vegetarian dish.
slow cooker pork posole
Posole (or pozole) is a rich and hearty soup that originated in the Mexican state of Jalisco. It is usually made with pork (and sometimes chicken) and is especially popular at Christmas time. There are a variety of garnishes to customize your soup, making it perfect for feeding a crowd. Mashing some of the beans and hominy thickens this slow cooker posole and releases even more earthy flavor. You can also add garlic or dried chiles to add depth of flavor. Garnish with thinly sliced jalapeno chiles, shredded green cabbage, avocado, and coriander leaves in place of (or in addition to) the radish, green onions, and oregano for a deliciously satisfying soup.
White beans and eggs with pancetta and fennel
Pancetta (cured pork belly) is similar in taste and texture to bacon (cured and smoked pork belly). You can find it near bacon in many grocery stores.
Seared tuna with bulgur and chickpea salad
This healthy tuna recipe combines fresh fish, olive oil, lemon juice, fresh herbs, and chickpeas. Cooking for two? Flake the remaining two tuna steaks and mix them into the remaining bulgur salad, then serve over lettuce for lunch the next day.
Cilantro bean burger with creamy avocado lime slaw
Let’s make the burger lighter! Bean patties are lower in saturated fat and higher in fiber than beef patties. It’s also cheap and easy to cook indoors. And we promise you’ll be just as satisfied, especially with the mouth-watering creamy coleslaw served on top.
red bean lasagna
This meatless lasagna recipe with low-fat cheese and egg products is perfect for a healthy family meal.
