Discover the endless possibilities when cooking with those cans of beans you have stored away at the back of the pantry. Beans are a great way of adding a healthy boost of protein to any dish, not to mention cost-effective and easy to cook! Here are 3 ways to use up that can of tinned beans...
The best black bean patties // Spread out a tin or two worth of black beans on a lined tray and bake in oven for 10 min or so to remove excess moisture (this will avoid a mushy patty!) Sautee a chopped onion and few cloves chopped garlic then pat dry. In a blender/processor pulse beans with onion and garlic, along with small amount of panko crumbs and seasonings paprika, cumin, pepper, chilli, Worcestershire sauce, soy sauce. Shape into patties and fry in a hot oiled pan on each side until warmed through and crisp on the outside and pop into burgers with your favourite fillings. You can also roll the mixture into balls and cook as an alternative to meatballs.
Boston baked beans - Just a little bacon or even bacon hock (boiled and rinsed to remove excess salt) with well-chosen seasonings turn a few tins of haricot or cannellini beans into smoky comfort food. Cook off the pork element first, add lots of chopped onion and a little brown sugar and cook until golden and caramelised then tip in beans with a couple of tins of crushed tomatoes. Add to taste smoked paprika, mustard powder, black pepper, Worcestershire sauce and a drizzle of golden syrup of molasses and combine. Pop a lid on, or transfer to an ovenproof dish with lid if preferred, and cook for 45min or so until the flavours have all combined to perfection. You can boost with other vegetables if you like: chopped kale or spinach, or add carrot and celery in with the onion.
Almost any tin of beans or lentils will do well in a shakshuka – make it for breakfast, brunch, lunch or dinner! Sautee lots of chopped onion and garlic, add any veg like carrot or courgette you might have (optional, grated or diced finely) with Middle Eastern spices such as cumin, paprika, cinnamon, ground coriander, black pepper, then add a tin or two of beans and combine, then add a tin of crushed tomatoes and 1 Tbsp tomato paste. Cook for 15-20 min to concentrate flavours, season with salt and pepper. Using wooden spoon shift sauce around to make several ‘holes’ and into those crack an egg. Cook until egg whites have cooked to your liking – popping a lid on can help speed this up. Serve in pan with crusty bread for everyone to help themselves to.