Can-do attitude: Cooking with cans – part 2.

Now we’re all stocked up and bored of beans on toast, it’s time to have a look in the cupboard and create something a bit more inspiring with those cans.

Sweetcorn and black bean nachos

Believe it or not, you don’t need nachos to make nachos. Full of salt and deep fried, I prefer to make my own out of a few sliced tortillas. Preheat an oven to 200°C/180°C fan before stacking up 4 flour tortilla and slicing them down the middle into eighths. Spread over 2 baking trays, sprinkle with smoked paprika, season and spray with oil. Bake for 10 mins, turning halfway through. Put to one side. Meanwhile sweat 1choppped onion and 2 garlic cloves in a saucepan in 1 tsp of oil. Cook over a medium heat for 5 minutes before adding ½ tsp of cumin, ½ tsp smoked paprika. Add a dash of water and cook for a further 2 minutes before adding 1 can of drained sweetcorn, 1 tin of black beans and a good pinch of salt and pepper. Put a grill on a medium to high heat and continue to cook the beans for 5 mins. Transfer the tortilla chips into a deep casserole dish and top with the bean mixture along with a handful of sliced cherry tomatoes, 2 chopped spring onions and sprinkling of grated cheese. Place under the grill for 3-5 mins before serving topped with fresh coriander, avocado slices and jalapenos. Serve with a squeeze of lime and plain yogurt.

https://corriesrabbitfood.com/2018/05/29/healthy-ish-loaded-nachos/

Kidney bean and tomatoes eggs

A bit of beany twist on shakshuka, this healthy breakfast is filling, delicious and a great way to get a bit of a fibre boost. In a frying pan, fry sliced 2 spring onions in tsp of oil over a medium heat for 2 mins. Add 2 freshly chopped tomatoes, ¼ tsp of smoked paprika along with a couple of drops of Tabasco (optional). Season well and add ½ a can of drained kidney beans. After a few minutes of cooking, make 2 wells in the mixture and crack an egg into each. Cover the pan with a lid and cook for 2-4 mins or until the eggs are set but with a runny yolk. Serve in the pan drizzled with extra virgin olive oil and toast for dunking.

https://corriesrabbitfood.com/2016/01/27/spicy-bean-tomato-eggs/

Coconut milk dhal

What could be better than curling up on the sofa with a hearty bowl of fragrant dhal in front of your favourite boxset? Exactly. Start by chopping 1 white onion, 3 garlic cloves and adding it to a large cooking pot with a tsp of oil. Stir in a knob of grated ginger and sweat over a medium heat with the lid on for 5-8 minutes. Meanwhile break open 4 cardamom pods, discard the shells and add the seeds to the onions along with ½ tsp mustard seeds, ½ tsp garam masala, ½ tsp cumin, ½ tsp turmeric and a pinch of chilli flakes. Add a dash of water and cook the spices for 2 mins. Add 1 can of coconut milk along with 1 litre of vegetable stock and 300g of red lentils. Bring to the boil and reduce to a simmer for 25 – 30 mins, stirring regularly. Serve on its own or dressed up with charred corn, wilted spinach and brown rice.

https://corriesrabbitfood.com/2017/04/21/coconut-dhal-with-homemade-flatbreads/

Cannellini bean burgers

Cannellini beans, kidney beans, chickpeas or even butterbeans make an excellent bean burger. So, grab a can and treat yourself to a ‘stay at home barbecue’. Preheat an oven to 220°C/200°C fan and fry 1 chopped onion and 2 garlic cloves in a tsp of oil, along with ½ tsp smoked paprika, ¼ tsp mild chilli powder and a good pinch of salt and pepper. Sweat over a medium heat for 10 mins until soft – adding a dash of water to help the onions steam if the onions start to catch. Meanwhile blitz 2 slices of bread in a food processor to make breadcrumbs. Add the drained can of cannellini beans to the onions, along with a handful of fresh coriander. Blitz with a hand blender to a firm paste before stirring in the breadcrumbs, 1 egg and 1tbs of plain flour – add more flour if the mixture is too wet. Using slightly wet hands, scoop up a quarter of the mixture and mould into a patty before transferring to a lined baking tray. Repeat until you have 4 burgers. Bake in the oven for 20 mins, flipping halfway through. Serve in buns topped with your favourite burger sauces and relish.

https://corriesrabbitfood.com/2015/07/21/cannellini-gruyere-burgers/

Thai green lentil soup

Another hug in a bowl but this time using green lentils and fragrant Thai flavours. Sweat 1 chopped onion in a tsp of oil in a big pot over a medium to low heat for 10 mins with the lid on. Once soft, add a knob of grated ginger, 2 chopped garlic cloves, a 50g of Thai green curry paste and cook for a couple of minutes. Add 150g of chopped sweet potato, a can of coconut milk, 1 litre of vegetable stock, 150g dried green lentils and a bashed lemon grass (optional). Bring to the boil before turning the heat down and simmering for 20 mins, stirring occasionally. Cut the storks of a handful of coriander before adding to the soup and cooking for a further 5 minutes. Finally, fish out the lemon grass and blend the soup with a hand blender until smooth. Serve topped with the remaining coriander leaves.

https://corriesrabbitfood.com/2018/06/04/thai-green-lentil-soup/

Corrie Heale

Freelance food writer / vegetarian food blogger and recipe writer. corriesrabbitfood.com @corrieheale

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