Beans, Beans, the Wonderful Fruit…

More delicious legume recipes to enjoy as soon as possible! 😉

Cheesy Macaroni, Tomatoes, and Beans

This dish takes a little more prep and cooking time than some of our other suggestions, but it’s well worth the wait! For a faster version, you can cover the casserole dish (with something microwave safe, NOT tin foil) and microwave on high for 15 minutes or until cooked through.

Serves: ~6

INGREDIENTS

Non-Perishables

  • 1 cup macaroni (uncooked)
  • 1 can kidney or Romano beans
  • 1 can diced tomatoes
  • 1 tsp canola oil

Fresh/Frozen

  • 1 cup shredded cheddar cheese
  • 1 onion, finely chopped
  • 1 cup water

Seasoning

  • Optional: 1/4 tsp freshly ground black pepper
  • Optional: 3 tsp chili powder (or to taste)

KITCHEN EQUIPMENT

  • Large (2L) casserole dish
  • Frying pan
  • Oven or microwave

INSTRUCTIONS

  1. Spray a large (about 2L) casserole dish with non-stick coating (or brush on some oil or margarine).
  2. Preheat oven to 350F.
  3. In a frying pan, heat oil over medium heat. Cook onion, stirring occasionally, for about 4 minutes (or until soft). Transfer to the prepared casserole dish.
  4. Add beans, macaroni, cheddar cheese, tomatoes, water, salt and pepper to casserole dish. Stir well.
  5. Cover and bake in 350F oven for 45 minutes or until macaroni is tender. May need to add some water if the macaroni gets dry.

Tomato Bean Pasta Sauce

(Because seriously, you can never go wrong with pasta, right?) You can keep this in covered containers in the refrigerator for up to 5 days, or freeze for up to 2 months (zipper-lock freezer bags work well).

Serves: 8

INGREDIENTS

Non-perishables

  • 1 can red kidney or Romano beans, mashed
  • 1 can (5.5oz) tomato paste
  • 1 can (~500mL) vegetable stock
  • 1 tsp oil (canola or olive)

Fresh/Frozen

  • 1 onion, chopped
  • 2 cloves garlic, minced
  • Optional: 6 mushrooms, chopped

Seasonings

  • 1/4 tsp black pepper
  • Optional: 1 tsp each thyme, basil, oregano, OR 2 tsp Italian Seasoning

KITCHEN EQUIPMENT

  • Saucepan/pot

INSTRUCTIONS

  1. In a saucepan/pot, heat oil over medium heat. Cook onion, garlic, and mushrooms (optional), stirring occasionally, for about 5 minutes or until onion is soft.
  2. Optional: Stir in thyme, basil, oregano, (or Italian Seasoning) and cook for about 1 minute.
  3. Stir in tomato paste, beans, and stock until well-mixed. Bring to a boil, then reduce heat and simmer over low heat for about 45 minutes, stirring occasionally.
  4. Serve immediately over pasta or rice.

White Kidney Bean and Tomato Casserole

A simple meal for two (or for one, with leftovers for lunch the next day!) that you can whip up in minutes! You can have it hot or cold, with a side of salad greens!

Serves: 2

INGREDIENTS

Non-perishables

  • 1 tbsp oil (canola or olive)
  • 1 can white kidney beans, drained

Fresh/Frozen

  • 1 onion, thinly sliced
  • 1 clove garlic, minced
  • 1 large tomato, with seeds removed and coarsely chopped
  • Optional: 1 small green pepper, diced

Seasoning

  • 1 tbsp basil
  • Optional: 1/2 tsp oregano
  • Optional: 1/2 cup chopped fresh parsley
  • Salt and pepper to taste

KITCHEN EQUIPMENT

  • Saucepan

INSTRUCTIONS

  1. In a heavy saucepan, heat oil over medium heat. Add onion and cook until tender.
  2. Stir in garlic, tomato, and green pepper. Cook for 1 minute.
  3. Stir in basil, oregano, kidney beans, and salt and pepper to taste. Simmer over low heat for 5 minutes or until heated through and flavours blend.
  4. Stir in parsley (optional).

Chickpeas, Please!

Chickpeas are another wonderful legume (small protein and fibre-packed morsels) that are widely available both canned and dry! The canned variety is a bit more expensive but they’re immediately ready-to-use (seriously, you can just dump them into a sauce or soup and they’re good to go once they’re heated through!). Dry chickpeas require soaking overnight and being boiled until tender (like pasta or potatoes) before they’ll be ready to eat. However you choose to get your peas on, try them in these delicious recipeas! (Haha, I couldn’t resist…)

Creamy Chickpea Salad Sandwiches

Chickpea sandwiches

Super simple and satisfying sandwiches (or wraps!) to make a great packed lunch or quick dinner.

Makes up to 4 sandwiches/wraps.

INGREDIENTS

Non-perishables

  • 1 can (15oz) chickpeas, drained (or ~1 cup dry chickpeas, prepared according to package instructions)

Fresh/Frozen

  • 2 spring onions, chopped
  • 1 ripe avocado
  • Several lettuce leaves
  • Any other veggies you like in your sandwiches!! (e.g. tomatoes, cucumber)
  • 8 slices whole wheat bread (can substitute with 4 whole wheat pitas or 10-inch tortillas)

Seasonings

  • 4 tbsp light mayonnaise
  • 1 tsp black pepper
  • 1/2 tsp garlic powder
  • Optional: 2 tsp Sriracha or other hot sauce

INSTRUCTIONS

  1. Lightly mash chickpeas with a fork (to desired chunkiness).
  2. Add seasonings to chickpeas and mix well.
  3. Peel and mash or slice avocado.
  4. Spread 1/4 of chickpea filling onto bottom slice of whole wheat bread (or into pita/tortilla). Spread 1/4 mashed or sliced avocado onto top slice of bread.
  5. Layer several lettuce leaves on top, add any other veggies or toppings of your choice, and combine your sandwich!

Chickpeas with Potatoes and Peas

This is a quick, delicious meal (that can easily be vegetarian or vegan if you use vegetable broth and a plant-based oil instead of margarine) with the warmth of yummy curry seasonings.

Serves: 4

INGREDIENTS

Non-perishables

  • 1 can vegetable or chicken broth (PLUS 1/2 cup water)
  • 1/2 cup canned crushed or diced tomatoes
  • 1 can chickpeas, drained and rinsed
  • 1 tbsp oil or margarine

Fresh/Frozen

  • 1 1/2 cups peas or green beans (can used fresh, frozen, or canned)
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 2-3 medium potatoes, washed and cut into 1/2-inch pieces

Seasoning

  • 1 tsp cumin
  • 1 tsp turmeric
  • 1 tsp ginger
  • 1 tsp salt
  • 1/2 tsp pepper

KITCHEN EQUIPMENT

  • Saucepan/large frying pan

INSTRUCTIONS

  1. In large frying pan/saucepan, heat oil or margarine over medium heat and saute garlic and onion until tender (about 5 minutes).
  2. Add all remaining ingredients (potatoes, vegetable/chicken broth + water, crushed tomatoes, cumin, turmeric, ginger, salt, pepper, chickpeas, and peas/beans). Bring to a boil, then reduce heat and simmer until potatoes are tender.
  3. Add more water to mixture as needed to prevent drying out while potatoes are cooking.
  4. Serve on its own or over rice.

Spicy Chickpea Pasta

This recipea (sorry, still couldn’t resist) is very versatile and you can add any vegetables you like! Note: if you have a sensitive stomach (e.g. irritable bowel syndrome), it may be best to leave out the garlic and onion. You can adjust the amount of chili powder (or leave it out altogether) based on your preference.

INGREDIENTS

Non-perishables

  • 1-2 cups uncooked pasta (rotini, fusili, macaroni)
  • 2 tbsp oil (olive oil recommended)
  • 3/4 cup chicken or vegetable broth
  • 1 3/4 cup canned crushed tomatoes
  • 1 can chickpeas, drained and rinsed

Fresh/Frozen

  • 2 cloves garlic, minced
  • 1 medium onion, chopped
  • 1 carrot and/or 1 red bell pepper, chopped
  • 1 1/2 cup frozen green beans or peas
  • Feel free to add additional vegetables!

Seasoning

  • 2 tsp chili powder
  • 1 tsp cumin
  • 1/2 tsp salt
  • 1/2 tsp pepper

KITCHEN EQUIPMENT

  • Saucepan/pot
  • Large frying pan

INSTRUCTIONS

  1. In a large saucepan, cook the pasta in boiling water until tender (according to package instructions). Drain.
  2. While pasta is cooking, heat oil in large frying pan on medium-high heat. Add garlic and onions and fry until they start to soften.
  3. Add carrot (and/or red bell pepper) and cook until soft.
  4. Add chicken/vegetable stock, crushed tomatoes, chickpeas, green beans, chili powder, cumin, salt, and pepper. Stir.
  5. Cook until hot and bubbly and green beans are completely heated through.
  6. Pour sauce over cooked pasta and serve.