Three-Bean Vegetable Soup (Crowded Kitchen) is a wonderful way to clear your fridge or cupboards of leftovers. This recipe uses dried beans (canned kidney beans are safer, as you have to boil dried kidney beans to remove a toxin) so just reduce the cooking times as listed for tinned. The recipe features a tasty combo of onion, garlic, carrot, celery, sweet potato, fire-roasted tomatoes and plenty of seasonings in yummy veggie broth.
If used, choose vegan butters without palm oil. Keep recipes away from pets, due to unsafe ingredients like garlic, onion, spices. Read more on keeping people & pets safe in the kitchen.
reasons to buy, eat & use up beans!
Most people have a few cans of tinned beans in the cupboard, perhaps bought while on sale. Even more common are half-eaten cans of beans in the fridge. You can usually interchange beans in recipes, so feel free to sub.
Tinned beans are easy to cook, as only devoted home chefs tend to cook dried beans from scratch (and you have to boil kidney beans due to a toxin). Transfer open cans to glass jars to store in the fridge (low acid content means they are more perishable than other canned foods).
If you don’t normally eat beans (beyond baked beans), give them a try. They’re tasty, cheap and packed with protein and calcium. Tinned beans are also filling. Try them on salads, throw into soups or add to tomato sauce, for a high-protein Italian sauce.
make your own ‘baked beans’ for toast!
Homemade Boston baked beans (Shane & Simple) are simply haricot beans in tomato sauce (big brand names are actually less tasty than organic artisan brands). This recipe adds liquid smoke, garlic powder, chopped veggies and BBQ sauce. Shane suggests serving with vegan dogs, potato salad and coleslaw.
a chilli good enough for Lt. Columbo!
How about an ultimate vegan chilli? (So Vegan) Good enough for Lieutenant Columbo, this features a whole host of ingredients including yeast extract and dark chocolate. Serve with a little fresh coriander and vegan yoghurt. For a simpler recipe, try this smoky bean chilli (made with tinned beans, a stock cube, tomato passata, spices and a little cocoa).
homemade fried beans for ‘Mexican night’
These quick & easy refried beans (The Simple Veganista) are the ideal alternative to ready-made (some brands contain lard). Canned pinto or black beans are mixed with onion, garlic, cumin and chilli powder, along with veggie broth and salt. Add a touch of fresh lime to brighten.
