21 High-Protein Dinners That Start With a Can of Beans
Photographer: Morgan Hunt Glaze, Prop Stylist: Phoebe Hausser, Food Stylist: Emily Nabors Hall
Reviewed by Dietitian Jessica Ball, M.S., RD
Make one of these delicious meals that starts with a can of beans. We’ve got white bean soups, black bean enchiladas, red bean lasagna and more flavorful options to choose from in this collection. You’ll also find other lean protein sources like meat, seafood, dairy, vegetables and whole grains that give these dinners at least 15 grams of protein per serving. The protein in these dishes can help you feel full and nourished for longer, promote muscle growth and support skin and bone health.
Try satisfying recipes like our Cumin Chicken & Chickpea Stew and Sheet-Pan Chicken Fajita Bowls to make the most out of your canned beans.
Related: I'm a Dietitian & These Are the Reasons Why I Love Canned Beans
Cumin Chicken & Chickpea Stew
Photographer: Morgan Hunt Glaze, Prop Stylist: Phoebe Hausser, Food Stylist: Emily Nabors Hall
This quick, protein-rich chicken stew recipe draws flavor inspiration from shawarma with spices like cumin, paprika and pepper. Make a double batch and freeze it for a quick healthy dinner. Serve the stew with couscous and steamed broccoli.
One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Julia Bayless
This one-pot pasta dish with white beans, spinach and sun-dried tomatoes is lively and vibrant and leaves you with an easy cleanup. Toasting the orzo before adding the broth adds another layer of flavor. Another dark leafy green like chopped kale or Swiss chard can stand in for the spinach, but may take longer to wilt in the pan. If you use a sturdier green, add it to the pan during the last 5 minutes of cooking time.
The Best Veggie Enchiladas
Photographer: Jacob Fox, Food stylist: Holly Dreesman, Prop stylist: Joseph Wanek
These veggie enchiladas are packed with sweet corn, onion, peppers, zucchini and beans and are coated with store-bought enchilada sauce to save time on prep. Enchilada sauce ranges from mild to hot. We like the earthy flavor of red enchilada sauce, but green enchilada sauce works well too. For a slightly different spin, substitute yellow squash for the zucchini and a poblano for the bell pepper.
Sheet-Pan Chicken Fajita Bowls
Skip the tortillas in favor of this warm fajita salad, which features a nutritious medley of chicken with roasted kale, bell peppers and black beans. The chicken, beans and vegetables are all cooked on the same pan, so this healthy dinner is easy to make and the cleanup is easy too.
Roasted Salmon with Smoky Chickpeas & Greens
In this healthy salmon dinner, you'll get a dose of greens and green dressing! Chowing down on 6 or more servings of dark leafy greens a week can help keep your brain in top shape. This dish features the Test Kitchen's current go-to method for doctoring a can of chickpeas: spice them up and roast until crispy.
Slow-Cooker Chicken & White Bean Stew
Photographer: Morgan Hunt Glaze, Prop Stylist: Phoebe Hausser, Food Stylist: Emily Nabors Hall
This load-and-go slow-cooker chicken recipe is perfect for a busy weeknight dinner. Serve this Tuscan-inspired dish with crusty bread, a glass of Chianti and a salad.
Chicken Taco Casserole
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Shell Royster
This flavorful chicken taco casserole is packed with veggies, chicken, cheese and crispy tortilla chips and baked to perfection, then topped with fresh tomatoes, crisp iceberg lettuce and creamy avocado—just like a classic taco. Make it your own by swapping out the black beans for pinto beans or adding pepper Jack cheese for some added kick. If you want to keep it mild, opt for a milder taco seasoning and skip the jalapeños.
Cheesy Beef & Black Bean Skillet Casserole
Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley
Think of this creamy skillet casserole as a one-pan taco. The corn tortillas crisp up under the broiler, adding crunch to go with the creamy filling. If you enjoy a bit of spiciness, opt for hot salsa or chipotle salsa for some smoky undertones. Tomatillo salsa works well, too, adding tang and a fresh flavor to this easy skillet dinner.
Chicken & Cabbage Soup with Pesto
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Christine Keely
This one-pot chicken and cabbage soup is topped with flavor-boosting store-bought pesto. Big, fiber-rich butter beans add a creamy bite, but you can easily swap them out for cannellini beans or navy beans if you prefer. This soup works well with leftover chicken—simply shred or chop cooked chicken and add it to the soup to reheat once the cabbage is tender.
Seared Scallops with White Bean Ragu & Charred Lemon
This recipe for seared scallops with white beans and spinach turns out a healthy dinner that looks impressive (and tastes great) in just 25 minutes. Giving lemons a quick sizzle in the skillet amps up the flavor of this piccata-inspired dish. The heat helps release even more citrus juice and sweetens it too. When shopping for scallops, look for ones labeled "dry." Some scallops are soaked in a solution that prevents them from searing properly and can give them a soapy flavor.
Copycat Olive Garden Pasta e Fagioli
Photographer: Robby Lozano, Food Stylist: Margaret Dickey, Prop Stylist: Julia Bayless
This copycat Olive Garden Pasta e Fagioli soup features lean ground beef, ditalini pasta and plenty of beans, just like the original. The addition of tomato sauce helps thicken and flavor the broth. Like many soups, this will taste better the next day, but because it includes hearty ingredients like beans, you may need to loosen the soup with additional broth or water when reheating. Serve with breadsticks for dunking.
Green Goddess Salad with Chickpeas
In this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.
Cheesy Beef & Black Bean Skillet Casserole
Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley
Think of this creamy skillet casserole as a one-pan taco. The corn tortillas crisp up under the broiler, adding crunch to go with the creamy filling. If you enjoy a bit of spiciness, opt for hot salsa or chipotle salsa for some smoky undertones. Tomatillo salsa works well, too, adding tang and a fresh flavor to this easy skillet dinner.
Chicken Chili with Sweet Potatoes
Tons of spice, corn and bell pepper give this healthy one-pot chicken chili recipe Southwestern flair. Serve with your favorite hot sauce, tortilla chips and a cold beer.
Steak Burritos
Here's a steak burrito recipe inspired by San Francisco's super burritos that come packed with meat, beans, rice, cheese, guacamole and salsa. We've kept this home-style version a bit simpler to make and a whole lot healthier with brown rice, whole-wheat tortillas and a more reasonable serving size. We recommend wrapping it in foil--the traditional way to serve it--so you can pick the burrito up and eat it without it falling apart, peeling back the foil as you go. Serve with a cold beer and vinegar-dressed slaw.
Creamy Spinach Pasta with White Beans
Here, we whir up fresh spinach and kale with cream cheese and Gruyère for the luscious sauce that highlights this rich pasta dish. Paired with beans, it makes a filling vegetarian meal.
Slow-Cooker Pork Posole
Posole (or pozole) is a thick and hearty soup that originated in Jalisco, Mexico. It's usually made with pork (sometimes chicken) and is especially popular around Christmastime—it's perfect for a crowd with its varied garnishes to customize the soup. Mashing some of the beans and hominy thickens this slow-cooker posole and releases more of their earthy flavor. You may add garlic and dried chiles to bring depth of flavor as well. Garnishing with thinly sliced jalapeño chiles, finely shredded green cabbage, avocado and cilantro leaves in place of (or in addition to) the radishes, scallions and oregano is a delicious way to eat this satisfying soup.
White Beans & Eggs with Pancetta & Fennel
Pancetta (cured pork belly) is similar in taste and texture to bacon (which is cured and smoked pork belly). You can find it near the bacon at many grocery stores.
Seared Tuna with Bulgur & Chickpea Salad
This healthy tuna recipe combines fresh fish, olive oil, lemon juice, fresh herbs and chickpeas. Cooking for two? Flake the two leftover tuna steaks and mix them into the remaining bulgur salad, then serve over lettuce for lunch the next day.
Cilantro Bean Burgers with Creamy Avocado-Lime Slaw
Lighten up your burger! Bean patties have less saturated fat and more fiber than beef patties. They're also cheaper and easier to cook indoors--and we promise they're just as satisfying, especially with the mouthwatering creamy slaw on top.
Red Bean Lasagna
Low-fat cheeses and egg product make this meatless lasagna recipe perfect for a healthy family meal.
Read the original article on Eating Well.
