Whole Can Beans (4 variations)
Description
This is an idea more than a recipe. An easy way to make a side - or a meal - using a can of beans, including the liquid in the can (also called aquafaba). You should be able to make this in about 10 minutes.
I have included 4 variations but really, you can flavour them anyway you like. These are in no way authentic recipes, this is a cheat or a hack to make some delicious, healthy food, quickly.
Beans are high in fibre, filling, inexpensive and a great vegan protein source.
Ingredients
"Cuban"
"Baked"
"Mexican/Refried"
"Italian"
Instructions
"Cuban"
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Sauté the onion in the oil over medium low heat. Add the garlic and red pepper flakes and cook until the onion has softened and is mostly translucent. Add the beans and all the aquafaba. If the beans don't have a lot of liquid, add half a can of water or stock as well. Add the spices and turn the heat up. Bring it up to a boil and then down to a simmer. Cook down to reduce the liquid, heat it all up and blend the flavours - usually about 5 minutes. If you like, use the back of a wooden spoon to smoosh some of the beans or leave them whole. When it’s the consistency you like stir in the sweetener, vinegar and salt & pepper.
You can throw in some frozen corn or fresh spinach or minced bell peppers to bulk it up, add some colour and some veggies. Add a side of rice and you have a meal.
"Baked"
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Sauté the onion in the oil over medium low heat and cook until the onion has softened and is mostly translucent. Add the beans and all the aquafaba. If the beans don't have a lot of liquid, add half a can of water or stock as well. Add the tomato paste, maple syrup, vinegar, mustard and soy sauce and turn the heat up. Bring it up to a boil and then down to a simmer. Cook down to reduce the liquid, heat it all up and blend the flavours - usually about 5 minutes. Leave the beans whole. When it’s the consistency you like add salt & pepper.
Pour over toast for a beans-on-toast vibe or, if you're not vegetarian, add some sausage or chopped up weiner for a quick take on franks-and-beans.
"Mexican/Refried"
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Sauté the onion and optional jalapeño in the oil over medium low heat and cook until the onion has softened and is mostly translucent. Add the beans and all the aquafaba. If the beans don't have a lot of liquid, add half a can of water or stock as well. Add the chilli powder, ground cumin, and optional cheese and turn the heat up. Bring it up to a boil and then down to a simmer. Cook down to reduce the liquid, heat it all up and blend the flavours - usually about 5 minutes.
Smoosh the beans with a potato masher or the back of a spoon or use a stick blender to puree them until smooth, depending on the texture you like for "refried" beans.
Finish with fresh chopped cilantro, a squeeze of lime juice and salt & pepper.
Add tortillas and some slaw, maybe some guacamole and have a "mexican" meal.
"Italian"
-
Sauté the onion in the oil over medium low heat. Add the garlic and red pepper flakes and cook until the onion has softened and is mostly translucent. Add the beans and all the aquafaba. If the beans don't have a lot of liquid, add half a can of water or stock as well. Add the thyme and/or rosemary and lemon zest and turn the heat up. Bring it up to a boil and then down to a simmer. Cook down to reduce the liquid, heat it all up and blend the flavours - usually about 5 minutes.
Leave the beans whole. When it’s the consistency you like add salt & pepper. Finish with chopped fresh herbs like parsley or basil and a drizzle of good olive oil.
This makes a great side with some non-vegetarian proteins but you could also toss it with pasta or rice for a filling vegan meal.
