Standby Veg: Canned Four-Bean-Mix

Standby Vegetables

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Beans have been an important source of protein throughout the world since ancient times and are amongst the longest-cultivated plants in human history. Broad beans, also called fava beans, were first gathered in Afghanistan and the Himalayan foothills. An early cultivated form was grown in Thailand from the early seventh millennium BCE. Beans were deposited with the dead in ancient Egypt and by the second millennium BCE were cultivated in the Aegean region, Iberia and transalpine Europe. At the same time, beans were being cultivated in Peru. In fact, most of the beans commonly eaten today originated in the Americas.

four_bean_mixBeans can form the basis of a hearty meat-free meal and can be used in a wide variety of ways, from salads to soups, to pasta dishes to vegetable curries. Nutritional profiles differ between beans, but, in general, beans are a good source of protein, fibre, iron, calcium, potassium and folate, among other minerals, and a moderate source of vitamins B1, B6, E and K.

You might be able to buy fresh beans at a farmers’ market, and dried beans are readily available from the supermarket, but most of us will be buying and eating canned beans. You’ll find a wide range of canned beans on supermarket shelves, but most of them will be around the 420gm size, which is fine when we’re cooking in bulk, but not convenient when cooking for one.

Fortunately, here in Australia we do have a limited selection of beans in 125gm single-serve cans, the most versatile being a four-bean-mix, upon which the following recipes are based. However, they can be adapted to whatever type of beans are available in single-serve cans in your area or you can use ½ cup of beans from a larger can.

The following recipes can be made entirely from Standby Vegetables and Pantry Essentials with the option of including some Crisper Essentials.

If you prefer baked beans, try the entry 6 Ways with Baked Beans.

Several of the following recipes can also be made with chickpeas and more recipes for single-serve chickpeas can be found in the entry Standby Veg: Canned Chickpeas.

Canned beans are also included in the Cooking in Bulk recipes, Minestrone and Chilli Con Carne.

Single serve cans of four bean mix are featured in many recipes on this website, so just enter ‘beans’ in ‘Search’ to find them all.

 

Recipes:

Bean and Potato Salad

Bean and Corn Salad

Tomato, Bean and Vegetable Soup

Bean and Tomato Stew

Bean and Potato Curry

Chilli Beans

Pasta with Beans and Spinach

Riso e Fagioli

Minestra con Spinaci

Minestrone

 

Bean and Potato Salad

  • 1 x 125gm can four bean mix, drained and rinsed
  • ½ cup canned potatoes, quartered
  • ¼ cup red capsicum (or red onion), chopped (optional)
  • 1–2 tbsp. mayonnaise
  • Garlic, pepper and parsley

 

  1. Mix together beans, potatoes and capsicum (optional)
  2. Sprinkle salad with herbs and spices
  3. Stir mayonnaise into salad

Variation: substitute ¼ Granny Smith apple, peeled (optional) and sliced, for the canned potatoes

 

Bean and Corn Salad

  • 1 x 125gm can four bean mix, drained and rinsed
  • 1 x 125gm can corn kernels, drained
  • ¼ cup red capsicum (or red onion), chopped (optional)
  • 1 tbsp. carrot, grated (optional)
  • 1–2 tbsp. mayonnaise
  • Garlic, pepper and parsley

 

  1. Mix together beans, corn, capsicum and carrot (optional)
  2. Sprinkle salad with herbs and spices
  3. Stir mayonnaise into salad

Variation: substitute 1/3 cup frozen corn kernels for the canned corn. Microwave on high with a little water for 2 minutes, drain and rinse to cool before adding at Step 1.

 

Tomato, Bean and Vegetable Soup

  • ½ cup diced tomatoes
  • 1 x 125gm can four-bean-mix or chickpeas, drained
  • ½ cup frozen mixed vegetables
  • Garlic and chilli (optional)
  • Pepper, basil and dried onion
  • 1 tsp. chicken stock powder

 

  1. Liquidise the diced tomatoes in the small cup of a bullet blender with herbs and spices
  2. Place in a small saucepan and bring to the boil
  3. Add ½ cup boiling water with stock powder
  4. Add beans and simmer for 5 minutes
  5. Return to the boil and add vegetables
  6. Simmer until vegetables are tender

Variation: substitute coleslaw mix for the mixed vegetables

 

Bean and Tomato Stew

  • ½ cup diced tomatoes
  • ½ cup canned potatoes
  • 1 x 125gm can four-bean-mix or chickpeas, drained
  • 1 tbsp. chopped onion
  • ½ tsp. chicken stock powder
  • 2 tsp. tomato paste
  • Garlic, paprika, pepper and basil
  • Olive or canola oil

 

  1. In a small saucepan, sauté onion with garlic and spices
  2. Add potatoes and sauté to heat through
  3. Add beans and sauté to heat through
  4. Add diced tomatoes with stock powder, tomato paste and basil
  5. Add 1/3 cup water and bring to the boil
  6. Simmer until tender (approx. 20 minutes) adding more water as required

Variation: substitute 1 small potato, peeled and cubed for the canned potatoes

 

Bean and Potato Curry

  • ½ cup canned potatoes, halved
  • 1 x 125gm can four-bean-mix or chickpeas, drained
  • 1 tbsp. chopped onion
  • ¼ cup diced tomatoes
  • ½ tsp. chicken stock powder
  • 2 tsp. lemon juice
  • Mild curry powder
  • Chilli, ginger and pepper
  • Canola oil

 

  1. In a small saucepan sauté onions with spices
  2. Add potato and beans and heat through
  3. Add tomatoes with stock powder and lemon juice and sauté to reduce
  4. Add ½ cup boiling water
  5. Simmer until tender (approx. 20 minutes) adding more water as required

Variation: substitute 1 small potato, peeled and diced for the canned potatoes

 

Chilli Beans

  • 2 tbsp. chopped onion
  • ½ cup frozen mixed vegetables
  • ½ cup diced tomatoes
  • 1 x 125gm can four-bean-mix or chickpeas
  • Chilli and garlic paste
  • Pepper, parsley, basil and oregano
  • 1 tsp. soy sauce
  • 1 tbsp. rice or 2 tbsp. small macaroni
  • Olive or canola oil

 

  1. In a small saucepan sauté onions with a generous amount of chilli, garlic and pepper
  2. Add mixed vegetables and sauté
  3. Add four-bean-mix with water and heat through
  4. Add diced tomatoes with soy sauce and herbs
  5. Add ¾ cup water, bring to the boil and simmer for 5 minutes
  6. Add rice or macaroni and simmer for a further 15 minutes, stirring occasionally

Variations:

  • substitute ½ cup halved canned potatoes for the rice or macaroni
  • substitute a 125gm can drained corn kernels or 1/3 cup frozen corn kernels for the rice or macaroni
  • substitute 2 tbsp. chopped red capsicum for some of the mixed vegetables

 

Pasta with Beans and Spinach

  • ½ cup pasta
  • 1 tbsp. chopped onion
  • 2 portions frozen spinach, thawed or (1 cup spinach leaves, chopped)
  • 1 x 125gm can four-bean-mix or chickpeas, drained
  • Chilli or paprika, garlic, pepper and parsley
  • Shredded Parmesan cheese
  • Olive or canola oil

 

  1. In a small saucepan sauté onion with spices
  2. Add beans and sauté until heated through
  3. Add ¾ cup water with parsley, bring to the boil and stir in pasta
  4. Simmer for 8–10 minutes
  5. Add spinach and stir through pasta
  6. Continue to simmer, stirring often and adding more water if required until pasta is cooked (12–15 minutes in all)
  7. Sprinkle with Parmesan cheese

Variation: substitute ½ cup frozen broccoli florets for the spinach. Add at Step 4 and omit Step 5.

 

Riso e Fagioli

  • 1 tbsp. chopped onion
  • ¼ cup diced tomatoes (or 2 tsp. tomato paste with ¼ cup water)
  • 1 x 125gm can four-bean-mix
  • 1 cup vegetable stock (optional)
  • 3 tbsp. rice
  • Basil, parsley and pepper
  • Olive or canola oil

 

  1. In a small saucepan sauté onion with pepper
  2. Add diced tomatoes with herbs and simmer for 3–5 minutes to reduce
  3. Add beans with liquid
  4. Add stock or 1 cup water and simmer for 10–15 minutes
  5. Return to the boil and add rice
  6. Cover and simmer for 15 minutes, stirring occasionally

Variations:

  • substitute ¼ cup small macaroni or elbows for the rice to make Pasta e Fagioli
  • substitute a peeled and diced small potato for the rice to make Patate e Fagioli

 

Minestra con Spinaci

  • 1 tbsp. chopped onion
  • ¼ cup diced tomatoes
  • 1 x 125gm can four-bean-mix
  • 1–2 portions frozen spinach (or ½–1 cup chopped spinach leaves)
  • 1 cup vegetable stock (optional)
  • 3 tbsp. rice or ¼ cup small macaroni or elbows
  • Basil, parsley and pepper
  • Olive or canola oil

 

  1. In a small saucepan sauté onion with pepper
  2. Add diced tomatoes with herbs and simmer for 3–5 minutes to reduce
  3. Add beans with liquid
  4. Add stock or 1 cup water and simmer for 10–15 minutes
  5. Add spinach and allow to thaw
  6. Return to the boil and add rice or pasta
  7. Cover and simmer for 12–15 minutes, stirring occasionally

Variation: substitute 1 small potato, peeled and diced, for the rice or macaroni

 

Minestrone

  • 2 tbsp. diced bacon (optional)
  • 2 tsp. tomato paste
  • 1 x 125gm can four bean mix
  • 1 cup coleslaw mix, large pieces chopped
  • 1 tbsp. rice or 2 tbsp. small macaroni
  • Dried onion, pepper, parsley and basil
  • Olive or canola oil

 

  1. In a small saucepan sauté diced bacon (optional)
  2. Add beans with the water and heat through
  3. Add tomato paste, herbs and spices
  4. Add 1 cup boiling water and simmer for 15 minutes
  5. Add coleslaw mix and rice or macaroni
  6. Simmer for a further 15 minutes, stirring occasionally and adding more water if necessary

Variations:

  • substitute chopped cabbage or Brussels sprouts and carrot for the coleslaw mix
  • substitute 1 small potato, peeled and diced for the rice and add at Step 4
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