Healthy Canned Bean Recipes Great for Weight Control
March 3, 2022

Low Calorie Canned Bean Recipes

Canned bean recipes certainly don’t sound all that impressive, but when you take a second look – and taste – they’re absolutely fantastic.  This is particularly true when you’re focusing on your nutrition and weight control. The right combinations can offer you a nutritious, filling option, far from the lettuce-based salads most people call to mind when they think of a diet-friendly meal.

Why Canned Bean Recipes?

Canned bean recipes have so much going for them that it’s amazing many people still think of meat and seafood when it comes to their protein.  These little options such as kidney, pinto, navy, and black beans are packed with protein while also being cheap, filled with vitamins and minerals, and delicious.  Moreover, they offer their protein along with fiber but without the fat you’d be consuming with your meat.

This makes it easier to eat a good balance of macronutrients (carbohydrates, proteins and fats) with each meal. It also provides a simple option for people who are aiming to reduce their overall meat consumption

Putting Away Old Mindsets

If you’re not used to cooking with canned bean recipes, then you might think of these little gems as nothing more than bland pellets that help to keep you regular.  They’re so much more than that! And they can be positively delicious when they’re properly prepared.  Their mild flavors are among their best qualities, because it means that they can be incorporated into tons of different dishes without conflicts of flavors.

This way, you can try new things, experiment with canned bean recipes, or even replace other types of proteins using beans and discover lots of new options for your meals.

Canned Bean Recipes to Try

If you aren’t sure where to begin with canned bean recipes, here are a few options that you can try to begin with.  Since you’re working with ingredients out of a can, you can enjoy the fact that there isn’t any soaking or slow cooking required, as is often the case with dried alternatives.

Bean-Stuffed Chipotle Sweet Potatoes

350 calories per serving

  • 1 small baked sweet potato, insides fluffed up with a fork
  • ¼ cup black beans
  • ¼ cup pinto beans
  • 3 tbsp fat-free sour cream or plain unsweetened yogurt
  • Chipotle chili powder

In the sweet potato skins, combine the potato insides with the chipotle (to taste) and 2 tablespoons of the sour cream. Top with the beans and the rest of the sour cream.

Greek-Style Chickpea Chopped Salad

320 calories per serving

  • ½ cup chickpeas
  • ½ cup chopped tomato
  • ½ cup chopped cucumber
  • ½ cup chopped red bell pepper
  • 1 to 2 cups chopped romaine lettuce
  • ¼ cups olives
  • 2 tablespoons reduced-fat feta cheese
  • 2 tablespoons light vinaigrette of your choice

Toss ingredients in salad bowl and serve.

Black Bean Quesadilla

300 calories per serving.

  • ¼ cup black beans
  • 1 small tortilla
  • 1 slice cheddar cheese
  • Minced green onion
  • Minced red bell pepper
  • Minced tomato
  • Minced cilantro
  • 2 tablespoons fat-free sour cream
  • ¼ cup salsa

Spray frying pan with non-stick cooking spray and place on medium heat. Lay out the tortilla and add the beans, cheese and veggies on one side, folding the tortilla in half. Carefully lay this onto the pan and grill until the tortilla has crisped and the cheese has melted. Serve topped with the sour cream and salsa.

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