Tag Archives: beans

Blackened trout and green beans on white plate

This Blackened Trout With Green Beans Only Takes 10 Minutes to Make (Yes, Really!)

Whether you seriously have no time to cook or you just have no desire to cook long, lengthy recipes, this is the perfect dinner for you! Blackening fish for this We Know You Have 10 Minutes recipe may seem complicated, but it is far from it. You simply combine a few spices, place them on the flesh of the fish and sear. Voila, that’s it! As the fish is cooking, you add orange juice in the pan to help poach and sweeten it. The fish isn’t actually blackening or burning, rather it is the spices that are and this technique helps enhance their flavours. Pair it with blanched green beans for a speedy side of veggies.

Blackened trout and green beans on white plate

Blackened Trout With Green Beans

Prep Time: 3 minutes
Cook Time: 7 minutes
Total Time: 10 minutes
Servings: 4

Ingredients:

1 lb French green beans
1 Tbsp paprika
1 tsp cayenne pepper (optional)
1 tsp Italian seasoning
1 tsp sea salt, divided
4 4-5 oz pieces of trout
1 Tbsp + few tsp extra-virgin olive oil, divided
¾ cup orange juice (3 oranges), divided
½ lemon squeezed
3 tsp orange zest
¼ cup fresh parsley, roughly chopped

Blackened trout and green beans ingredients on kitchen countertop

Directions:

1. Bring a large pot of water to a boil. Salt the water. As you’re waiting for the water to boil, prepare an ice bath in another big bowl.

2. Carefully drop the green beans into the boiling water and let them cook for 2 minutes, then drain and place them in the ice bath.

Related: 10-Minute Vegan Antipasto Skewers Are the Creative Plant-Based Appetizer You Need

3. While the green beans are cooling, mix the paprika, cayenne pepper, Italian seasoning and ½ tsp sea salt together in a wide dish. Place the trout flesh side down in the spices to ensure the flesh is coated.

Blackened trout seasoned on kitchen countertop

4. Place a wide pan on the stove, heat to medium-high, add 1 Tbsp oil and swirl around the pan. Place the trout flesh/spice side down.

5. Once the spices look like they’re browning, after about 2-3 minutes, add in ½ cup orange juice. Once the juice has mostly evaporated and caramelized, flip the fish over and cook for another 3-5 minutes. If your pieces are thick and aren’t cooked on the inside, place them in a 350°F oven for a few minutes.

Related: Healthy 10-Minute Meals When You Just Don’t Feel Like Cooking

6. Drain the beans again and place them in another bowl. Season with few tsp of oil, ½ tsp salt, the rest of the orange juice and lemon juice. Put the green beans on a dish with the trout and top both with orange zest and fresh parsley.

Blackened trout and green beans on plate

Like Tamara and Sarah’s 10-minute blackened trout with green beans? Try their 10-minute sauteed cauliflower and chickpeas.

Get the how-to recipe here:

One Humble Can of Black Beans, Six Different Meals to Remember

With summer in full swing, grab a can of black beans from your pantry and make these six super simple recipes for your next barbecue night. Black beans are loaded with nutrients and are oh-so versatile. From grilled black bean burgers to a seasonal black bean salad, I am sharing a variety of recipes you can create with a humble can of beans. Just be sure to rinse and drain the can of beans before using to remove any excess liquid or sodium. OK — here we go!

Related: One Humble Can of Chickpeas, Six Different Meals to Remember

Spicy Black Bean Nachos
Nachos are the ultimate snack food: you can keep them as simple as you’d like or load them up with ingredients and flavour. Next time you whip up a skillet of nachos, try sprinkling them with smoked cheddar cheese, diced corn, black beans, taco seasoned ground meat (optional) and sliced jalapeños. Don’t forget to serve them with a side of salsa, guacamole and/or sour cream for dipping.

Black Beans and Rice
Rice is a staple side dish for just about any meal, but instead of serving plain white rice, why don’t we jazz it up a little bit? Mix steamed rice with black beans, olive oil, grated garlic, chopped cilantro and fresh lime juice. Season with salt and pepper to taste. This will pair wonderfully with grilled chicken, pork or beef.

Fried Egg With Black Beans and Toast
This quick toast is one of my go-to recipes for breakfast or an afternoon snack. A fried egg served with pureed black beans, diced tomatoes and cilantro. Serve over a taco shell or slice of toast.

Related: The Tastiest Things You Can Put on Toast (That Isn’t Avocado)

Black Bean and Corn Salad
Nothing says barbecue season like a colourful bean salad. It can be made a day ahead of time and travels really well for a picnic in the park. This one features black beans as the base with diced tomatoes, diced corn, minced red onion, grated garlic, olive oil and freshly squeezed lime juice. Season with salt and pepper to taste.

Black Bean Burger
In my house, burgers are on high rotation during the summer months. If you are looking to reduce your meat intake, turn a can of black beans into homemade veggie burgers! You can mash just about any flavour into these burgers. Start by sautéing minced garlic, onion and peppers until softened. Add them to a food processor with a can of black beans, cup of panko bread crumbs, two eggs, barbecue sauce, Worcestershire sauce, salt and pepper. For extra flavour, add paprika, cumin and a pinch of cayenne. Pulse until mixture comes together and shape into patties. Chill for 30 minutes to firm before pan frying or grilling.

Related: These Vegan Burger Recipes are Perfect for Grilling Season

Black Bean Dip
Turn a can of black beans into a flavourful summer dip to serve with tortilla chips. To make, simply blend a can of black beans with minced garlic, olive oil, jalapeño (seeds removed), cumin, fresh lime juice, salt and pepper. Add a splash of water until desired consistency is reached. Garnish with tomato, mango or corn salsa if desired.

Want to cook with more pantry staples? These canned salmon recipes and tortilla recipes might do the trick!

One Humble Can of Chickpeas, Six Different Meals to Remember

Beans are not only one of the most versatile pantry ingredients, they offer a variety of health benefits, too! Chickpeas in particular are rich in vitamins, minerals and fibre. Aside from turning that can of chickpeas hiding in your pantry into homemade hummus, here are six ways you can incorporate them into a healthy snack or meal. Be sure to rinse and drain the chickpeas before using them to remove any excess sodium. OK — here we go!

Chickpea Pasta
I grew up eating chickpeas in pasta, so this dish is one of my favourite quick dinners to whip up! It adds a serving of protein and fibre to an otherwise carb-heavy dish, which will keep you fuelled for longer. To make: simply simmer the chickpeas in marinara sauce (store-bought or homemade) until slightly softened, about 15 minutes. Put it on top of the pasta of your choice and sprinkle with parmesan cheese.

Related: The Best-Ever Pasta Recipes for Easy Dinners

Roasted Chickpeas
Roasted chickpeas make for a filling and healthy afternoon snack. You can toss them in any flavours or herbs you favour. My favourite flavour is everything bagel with a hint of garlic, but feel free to use any spices you already have on hand (onion powder, paprika, cayenne pepper, dried herbs, etc). To make: toss the chickpeas in extra-virgin olive oil and desired seasoning. Roast at 400°F for 30 to 35 minutes, until crispy. Enjoy them as is or add to a salad.

Salad With Chickpeas
Chickpeas are a great alternative to diced chicken on salads as it adds a plant-based protein, but they also work as a gluten-free substitute for croutons. Prepare your favourite mixture of vegetables and top with a handful of chickpeas. For additional crunch and flavour, try adding leftover roasted chickpeas.

Related: 70+ Chickpea Recipes to Make Your Heart Happy

Chickpea Salad Sandwich
This recipe is a twist on a tuna salad sandwich. It is great on its own or served between two slices of toasted bread. To make: add one can of rinsed chickpeas to a mixing bowl and mash slightly with a fork. Toss with mayo (regular or vegan), dijon mustard, diced celery, minced shallots, lemon juice, salt and pepper. Make a big batch and enjoy over several days for lunch.

Chickpeas and Eggs
For this quick morning breakfast, you can scramble the chickpeas right into the eggs or top the scrambled eggs with roasted chickpeas. If you have additional ingredients on hand such as cheese, spinach, tomato or roasted red pepper, try scrambling those in with your eggs and chickpeas too.

Related: The Most Creative Ways to Cook With Eggs

Chickpea-Stuffed Red Peppers
For this recipe, the red peppers can be stuffed with just about anything you have on hand including herbs, cheese and grains. I like to start with a base of chickpeas and quinoa, tossed with olive oil, parsley, crumbled feta, shallots and lemon. To make: hollow out each red pepper and stuff with filling. Bake at 400°F for 20 to 25 minutes, until the filling is warmed throughout and the pepper has softened.

Want to cook with more pantry staples? These canned salmon recipes and tortilla recipes might do the trick!

Not Your Average Tuna Salad: Refresh Pantry Cooking With This Oh-So Garlicky Dish

As many of us begin our venture in pantry-style cooking, two go-to canned items are always tuna and beans. But, instead of a lackluster tuna or bean salad, we paired them together and created something that’s vibrant, fresh and oh-so garlicky. You’ll already have the majority of these ingredients in your pantry or fridge, and if you’re missing something and can’t get your hands on it, swap it for what you do have, or simply leave it out. The garlic chips are really the star of this dish anyways, and every kitchen has a supply of garlic, right?

Tuna Salad With Tomatoes, Basil, Beans, Kale and Garlic Chips

Prep Time: 15 minutes
Cook Time: 2 minutes
Servings: 2-3

Ingredients:

6 garlic cloves, thinly sliced
3 Tbsp extra-virgin olive oil
1 can tuna, drained
1 can chickpeas, rinsed and drained
5 cherry tomatoes, halved or ¾ cup chopped tomato
½ cup basil leaves, roughly chopped
1 small shallot or ¼ red or yellow onion, slivered
3 cups kale, chopped
1 Tbsp apple cider vinegar
1 Tbsp lemon juice
½ tsp sea salt
A few cracks of pepper


Directions:

1. In a skillet, heat 1 Tbsp extra-virgin olive oil over medium. Add in the garlic slices and toss around until they become brown and crisp, this will only take a few minutes.

2. Place them on a towel to drain some of the oil and dry up. You can save the oil that’s left in the pan and use it for dressings or sauces.

Related: 3-Ingredient Salad Dressing Combos That Will Save Your Lunch and Dinner

3. Put the tuna, chickpeas, tomatoes, basil, shallots and kale into a bowl.

4. Whisk together 2 Tbsp of oil, along with the apple cider vinegar, lemon juice, salt and pepper and pour over the ingredients in the bowl.

5. Top with garlic chips and enjoy.

Cooking with more pantry staples lately? Try these creative canned salmon recipes and macaroni dish ideas.

This 20-Minute Tuscan White Bean Skillet is a Dinner Winner

Tuscan cuisine is known for humble and delicious food, relying on impeccable regional ingredients. Don’t let this super quick vegetarian dinner recipe fool you: it’s substantial and nutritious, and the trick is to let the flavours of the marinated vegetables meld and intensify the kale and beans.

When it comes to the veggies starring in this vibrant dish, tuscan kale (often called cavolo nero or dinosaur kale or even lacinato kale) is more tender than the curly variety and is enriched with an abiding sweet and earthy flavour. Its versatility is highlighted in this quick sauté with marinated artichokes and sundried tomatoes, turning simple ingredients into a most satisfying supper.

Related: Our Easiest 5-Ingredient Dinner Ideas

20-Minute Tuscan White Bean Skillet Dinner

Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 4

Ingredients:

2 ½ Tbsp extra-virgin olive oil, divided
6 cups torn Tuscan kale (see tip)
Pinch each salt and pepper
½ onion, chopped
2 cloves garlic, minced
5 oil-packed sundried tomatoes, thinly sliced
1 ½ cups cherry tomatoes or can cherry tomatoes, drained
170 ml jar artichokes in oil, drained
540 ml/19 oz can cannellini beans, drained and rinsed
⅓ cup shaved Pecorino cheese or Parmesan cheese

Chopped parsley (optional)
Extra-virgin olive oil for drizzling
Artisanal loaf (optional)

Directions:

1. Heat 1 ½ tsp of the oil in a large skillet over medium heat. Add kale, and using tongs, toss to coat. Sprinkle with salt and pepper. Sprinkle with 2 tsp water to steam, tossing until wilted, about 1 minute. Transfer to a bowl.

Tip: To prepare kale, wash and drain. Tear kale away from the rib.

2. Add the remaining 2 Tbsp of oil to the pan; add onions and cook, stirring until softened, 3 minutes. Stir in garlic and sundried tomatoes and cook for 1 minute. Add cherry tomatoes and cook until almost softened, 3 minutes.

Variation Tip: Swap out sundried tomatoes in oil for roasted red peppers or marinated eggplant and swap out Pecorino cheese for feta or goat cheese.

3. Stir in beans and artichokes; cook, stirring to combine. Return the kale and cook until warmed. Top with cheese and sprinkle with parsley and drizzle with more olive oil.

4. Serve with crusty bread to round out the meal.

Dinner doesn’t have to be daunting. Here are Alton Brown’s quickest dinner ideas, 20+ tasty mains ready in 15 minutes and the most affordable healthy suppers to make at home.

This Beef and Bean Chili Contains an Unsuspecting Secret Ingredient

Chili is the perfect comfort food: it’s delicious in cold weather (or any time), it feeds a crowd, it’s festive during sporting events, it’s spicy and stew-y, and now, it’s chocolatey too! We believe most chilis are missing this key, secret ingredient. Pairing cocoa with an already rich chili only deepens the flavours, adding more sweetness and bitterness, while creating a velvety texture.  

Hearty Beef and Bean Chili with Dark Chocolate

Prep Time: 15 minutes
Total Time: 60 minutes
Servings: 4

Ingredients:
2 tsp extra-virgin olive oil
1 yellow onion, diced
4 garlic cloves, minced
2 tsp oregano
1 ½ tsp paprika
1 Tbsp chili powder
1 tsp cumin
½ tsp sea salt
Few cracks of pepper
1 lb ground beef
1 red or yellow potato, diced into 1 inch cubes
1 sweet potato, diced into 1 inch cubes
1 cup broth
28 oz can diced tomatoes
1 can kidney beans, drained and rinsed
3 ounces (75g) dark chocolate (70% or higher)
⅓ cup fresh cilantro, roughly chopped

Directions:

1. Place a large pot or dutch oven on the stove, heat to medium, toss in the oil and then sauté the onion until translucent, about 3 minutes.

2. Add in the garlic and cook for 1 minute. Toss in the spices and mix around so they get nice and toasted.

3. Add the ground beef, breaking it up with your spoon, so it’s in smaller pieces that can brown. Mix it around so it gets coated in the spices. There’s no need to fully cook it yet, since the beef will cook further when it simmers in a few steps.

4. Toss in the potatoes, broth, diced tomatoes, kidney beans and dark chocolate, and give the whole pot a big stir. Bring to a boil, then simmer for 35 minutes. Re-season with salt and pepper if needed. Serve with fresh cilantro on top.

For more comforting recipes, this winter greens mac & cheese and these slow-cooker ribs with a red wine sauce will save you on the coldest winter days. You can also try these slow-cooker curry recipes.

Greek-Style Baked Beans with Tomato Sauce and Feta

Dried beans are a hidden treasure. Well, I guess they’re not really hidden, but you should know that they’re like gold. They’re cheap, healthy, easy to make and have the longest shelf life ever. You can find exotic varieties along with your basic beans — red kidney, beautiful borlotti aka cranberry beans, orca beans, chickpeas… The list goes on and on.

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Like with any dried bean, you would place them in a large bowl with tons of water and allow them to soak overnight to rehydrate. Then, a short boil to soften them and you’ve got perfectly cooked and deliciously nutritious beans. An impatient person’s tip: soak, boil, drain and then freeze the cooked beans in zip-lock bags to defrost and simply use when you need them. I’m telling you, dried beans are not only money saving, but extremely simple to make.

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For this recipe, I was able to find dried Greek gigante beans. Naturally, they were begging for an herby tomato sauce full of dill and oregano. If you can’t find dried gigante beans, large white lima beans work just as well here. The sauce is simmered and added to the boiled beans, then covered in feta cheese and baked into a bubbly gorgeous casserole, which can be served as a side dish or appetizer with crusty bread. If there are any left overs (which I would be surprised if there were), you can heat the beans up in a pan and serve with a fried egg for breakfast.

Prep Time: 15 minutes
Cook Time: 1 hour (+ 12-hour soak time)
Serves: 4-6

Ingredients:
2 cups dried gigante beans (or large white lima beans)
1 bay leaf

For the tomato sauce:
2 Tbsp olive oil
1 small yellow onion, finely diced
26 oz can or box strained tomato sauce
1 cup chopped dill
1/4 cup chopped parsley
2 Tbsp chopped fresh oregano OR 1 Tbsp dried oregano
1/2 tsp salt
1/2 cup water

2/3 cup crumbled feta cheese
Olive oil, to finish
Chopped parsley, to garnish

Crusty bread, to serve

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Directions:

For the beans:
1. Rinse the dried beans to remove any dirt or impurities, and then place them in a large bowl and cover with tons of water.
2. Leave on the countertop overnight, or at least 9 hours to rehydrate.
3. Drain the beans and transfer them to a large pot.
4. Cover the beans with at least 3-inches of water and add in the bay leaf. Bring the water to a boil over high heat.
5. Once the water is at a rolling boil, turn the heat down to medium-low and simmer for 15-20 minutes. Remember: the time will depend on the kind of bean and how long you’ve soaked them for. Check the doneness of the beans after 10 minutes. They should be soft but not mushy.
6. Drain the beans and rinse with cold water to stop the cooking.

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For the herb tomato sauce:
1. In a medium sauce-pot with lid, heat olive oil over medium heat.
2. Add in the onions and sauté until softened and slightly browned, about 6 to 7 minutes.
3. Stir in the tomato sauce, dill, parsley, oregano, salt and water.
4. Once the sauce is simmering lightly, turn down the heat to low and cover the pot with the lid. Simmer for 20 minutes, stirring occasionally.
5. Taste for seasoning and adjust with salt.

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To bake the beans and serve:
1. Pre-heat the oven to 350°F.
2. Transfer the cooked beans with bay leaf and herb tomato sauce into a casserole or baking dish and combine.
3. Bake for 25 minutes until bubbly.
4. Remove for the oven and add the crumbled feta cheese on top. Return the dish to the oven and bake for an additional 10-15 minutes. The sauce will be bubbly and hot.
5. Let it rest for 5 minutes before serving.
6. Drizzle with olive oil and garnish with chopped parsley. Serve with crusty bread on the side.

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Breakfast Tostadas with Egg, Chorizo & Bean Mash

These breakfast tostadas make no pretence of being truly authentic but they’re full of flavour and a mélange of textures, which is homage to this great and inimitable cuisine. They’re definitely a step up from the typical bacon and eggs combo that I’ve always looked forward to on weekends, and they really don’t take much more effort than that if you have the ingredients on hand.

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Prep Time: 30 mins
Cook Time: 7 mins
Serves: 4

Ingredients:
8 eggs
2 chorizo sausages
8 tostadas
5½ ounces (150 grams) black beans
2 avocados
2 green onions, chopped
1 Tbsp olive oil
¼ tsp salt
3 Tbsp water
4 Tbsp feta or other soft, crumbly cheese
¼ tsp spanish paprika
½ tsp coriander
¼ tsp salt
? tsp pepper
Handful of cilantro, stems removed, chopped
¼ cup sour cream, to garnish
1 lime, cut into wedges

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Directions:
1. Heat olive oil in a sauté pan on medium heat and chop the chorizo into small pieces. Add chorizo and cook until it begins to crisp, about 2-3 minutes. Drain on paper towel.
2. Blend the beans, water, paprika, coriander, salt and pepper in a food processor until thick and creamy. Add more water if necessary to achieve the consistency of cream cheese. Stir in green onion.
3. Beat together the eggs seasoned with a bit of salt and pepper. Scramble over medium-low heat, tossing in the chorizo when just about done.
4. Spread some of the black bean mash onto the tostadas and top with the scrambled egg, feta, and avocado. Garnish with sour cream and lots of cilantro and serve with wedges of lime.

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Darina Kopcok Darina Kopcok is a food writer and photographer based in Vancouver, BC. She writes the blog Gratinée, for which she also develops, styles and shoots each recipe. In addition to photographic training from Langara College, she holds an MFA from the University of British Columbia. She has a passion for Italian cuisine and French culinary technique. Darina Kopcok is part of the Lifestyle Blog Network  family.