10 Minute meals with canned beans
5-Spice Chickpea Soup
Ingredients: 1 (15-ounce) can chickpeas, rinsed, drained 1 (6-ounce) bag spinach 1 (32-ounce) carton vegetable broth 2 bay leaves 1 teaspoon Chinese 5-spice powder or to taste 2 green onions, chopped (green and white parts) Salt and freshly ground black pepper Directions: 1. In a large saucepan over medium-high heat, combine chickpeas, spinach, broth, bay leaves and 5-spice. Bring to a boil then reduce heat to medium-low. Simmer for 7 to 8 minutes. 2. Stir in green onions and season with salt and pepper. Simmer for 1 to 2 minutes more. Remove bay leaves and serve warm.
Black Bean Mango Salad
Ingredients: 1 (15-ounce) can black beans, rinsed, drained 1 mango, pitted, peeled, diced 1/4 cup thinly sliced red onion 2 tablespoons minced fresh mint 1 to 2 teaspoons grated lime zest Juice of 1 lime 1 to 2 tablespoons extra virgin olive oil Salt and freshly ground black pepper to taste Directions: 1. Combine all ingredients in a bowl, tossing to coat. Serve immediately or refrigerate for up to 3 days.
Ingredients: 1 cup whole wheat couscous*, prepared according to package directions 1 (15-ounce) can pink beans, rinsed, drained 1/2 cup sliced almonds, lightly toasted in a dry skillet 1/2 cup dried cherries, chopped 3 tablespoons finely chopped fresh cilantro 1/2 teaspoon ground cumin 1/2 teaspoon ground coriander 1/2 teaspoon ground cinnamon Salt and freshly ground black pepper to taste Directions: 1. Cook couscous according to package directions. Add remaining ingredients, stir and serve. *Try Hodgson Mill's Whole Wheat Couscous with Milled Flax Seed and Soy for an extra boost in fiber and protein.