Canned beans are one of the most underrated pantry staples. They’re affordable, nutritious, and surprisingly versatile, making them a go-to for quick weeknight meals or hearty dishes that don’t require a trip to the store. From cozy stews to vibrant salads, here are five flavorful meals you can make using different types of canned beans—each one easy, satisfying, and loaded with plant-based protein.
1. White Bean and Garlic Pasta
Bean type: Cannellini beans (or any white beans)
This creamy, garlicky pasta comes together in under 30 minutes and tastes like something you’d get at a cozy Italian trattoria.
What you’ll need:
- 250 g pasta (spaghetti or short pasta)
- 2 tbsp olive oil
- 3 cloves garlic, thinly sliced
- 1 can (400 g) cannellini beans, drained and rinsed
- ½ tsp chili flakes
- Zest and juice of 1 lemon
- Salt, black pepper, parsley to garnish
How to make it:
Cook the pasta. In a large pan, sauté garlic in olive oil until golden. Add beans and chili flakes; mash some for a creamy texture. Toss in pasta, lemon zest, juice, and seasonings. Finish with parsley and a drizzle of olive oil.
2. Black Bean Tacos with Spicy Slaw
Bean type: Black beans
These meatless tacos are bold, smoky, and perfect for taco night—no slow cooker required.
What you’ll need:
- 1 can (400 g) black beans, drained
- 1 tbsp olive oil
- 1 tsp cumin
- 1 tsp smoked paprika
- ½ tsp garlic powder
- Corn or flour tortillas
- Spicy slaw (shredded cabbage, lime juice, hot sauce, and a bit of mayo)
How to make it:
Warm the beans in a pan with olive oil and spices. Mash slightly to thicken. Pile into warm tortillas and top with spicy slaw. Add sliced avocado, fresh coriander, or a squeeze of lime for extra flavor.
3. Chickpea and Spinach Coconut Curry
Bean type: Chickpeas (garbanzo beans)
Creamy, comforting, and packed with plant-based protein, this curry is perfect served over rice or scooped up with naan.
What you’ll need:
- 1 can (400 g) chickpeas, drained
- 1 tbsp oil
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 tbsp curry powder
- 1 tsp ground turmeric
- 1 can (400 ml) coconut milk
- 2 cups spinach (fresh or frozen)
- Salt and pepper
How to make it:
Sauté onion and garlic in oil until soft. Add spices and toast for a minute. Stir in chickpeas and coconut milk, simmer for 10 minutes. Add spinach and cook until wilted. Serve over fluffy basmati rice.
4. Three-Bean Chili
Bean types: Kidney beans, black beans, and pinto beans
This thick, hearty chili is a one-pot wonder that gets better with time—ideal for meal prep or feeding a crowd.
What you’ll need:
- 1 tbsp oil
- 1 onion, diced
- 2 cloves garlic, minced
- 1 bell pepper, chopped
- 1 can each: kidney beans, black beans, pinto beans (drained and rinsed)
- 1 can (400 g) chopped tomatoes
- 2 tbsp tomato paste
- 1 tbsp chili powder
- 1 tsp cumin
- Salt, pepper, and optional chili flakes
How to make it:
Sauté onion, garlic, and bell pepper in oil. Stir in spices and tomato paste. Add beans and tomatoes, then simmer for 25–30 minutes. Adjust seasoning and serve with cornbread, rice, or tortilla chips.
5. Tuna and Butter Bean Salad
Bean type: Butter beans (lima beans)
This protein-packed salad is quick, no-cook, and makes a fresh and filling lunch or light dinner.
What you’ll need:
- 1 can (400 g) butter beans, drained
- 1 can tuna in olive oil, flaked
- 1 small red onion, thinly sliced
- Handful of cherry tomatoes, halved
- Juice of 1 lemon
- 2 tbsp olive oil
- Salt, pepper, fresh parsley
How to make it:
Toss all ingredients in a large bowl, season to taste, and serve chilled or at room temperature. Serve on toast, with crackers, or over a bed of greens.
Canned beans are more than just a backup—they’re a mealtime MVP. With these five recipes, you can turn simple pantry items into meals that are nutritious, flavorful, and anything but boring. Keep a variety of beans stocked in your kitchen and you’ll always have a delicious dinner just minutes away.
