53 Healthy Dinners That Start with a Can of Beans

Read Time: 25 mins

53 Healthy Dinners That Start with a Can of Beans2/53 Turkey Chili 11 Reviews Test Kitchen Approved Healthy Turkey Chili Recipe photo by Taste of Home Total Time 6 hours 50 min Servings 12 servings (3 quarts) Go to Recipe From the Recipe Creator: I’ve taken my mother’s healthy turkey chili recipe and made it thicker and more robust. It’s a favorite, especially in fall and winter. —Celesta Zanger, Bloomfield Hills, Michigan Nutrition Facts: 1 cup: 200 calories, 4g fat (1g saturated fat), 26mg cholesterol, 535mg sodium, 29g carbohydrate (8g sugars, 8g fiber), 15g protein. Diabetic Exchanges: 2 lean meat,

2 vegetable, 1 starch

2 vegetable, 1 starch. 3/53 Penne with Veggies and Black Beans 4 Reviews Test Kitchen Approved Penne with Veggies and Black Beans Recipe photo by Taste of Home Total Time 25 min Servings 2 servings Go to Recipe From the Recipe Creator: Chock-full of zucchini, tomatoes, sweet pepper and carrots, this hearty pasta dish puts your garden harvest to good use. For variety, I sometimes add one-half cup of salsa or one-half cup of thickened teriyaki sauce. —Vickie Spoerle, Indianapolis, Indiana Nutrition Facts: 1-1/3 cups: 300 calories, 7g fat (2g saturated fat), 4mg cholesterol, 643mg sodium, 47g carbohydrate (6g sugars,

8g fiber), 14g protein

8g fiber), 14g protein. 4/53 Chicken Stew 34 Reviews Contest Winner Test Kitchen Approved Skillet Chicken Stew Recipe photo by Julia Hartbeck for Taste of Home Total Time 40 min Servings 6 servings Go to Recipe From the Recipe Creator: It’s been 20 years now since I adapted this from a recipe for beef stew. We like it so much that, in all that time, I have never changed any ingredients or amounts – unless it was to double them! Our home’s on a river, and my husband, our three boys and I enjoy camping and boating. — Valerie Jordan,

—Patricia Gale, Monticello, Illinois Nutrition Facts: 1 cup: 285 calories,

Kingmont, West Virginia Nutrition Facts: 1-1/2 cups: 275 calories, 9g fat (4g saturated fat), 78mg cholesterol, 524mg sodium, 23g carbohydrate (5g sugars, 3g fiber), 26g protein. 5/53 Southwest Vegetarian Bake 51 Reviews Test Kitchen Approved Southwest Vegetarian Bake Recipe photo by Taste of Home Total Time 1 hour 15 min Servings 8 servings Go to Recipe From the Recipe Creator: This veggie-packed casserole hits the spot on chilly nights. It’s a healthy canned vegetable recipe that’s perfect any time I have a taste for Mexican food with all the fixings. —Patricia Gale, Monticello, Illinois Nutrition Facts: 1 cup: 285 calories,

Diabetic exchanges: 2 starch, 2 vegetable, 1 lean meat, 1 fat

10g fat (5g saturated fat), 21mg cholesterol, 759mg sodium, 36g carbohydrate (6g sugars, 4g fiber), 15g protein. Diabetic exchanges: 2 starch, 2 vegetable, 1 lean meat, 1 fat. 6/53 Pronto Vegetarian Peppers 13 Reviews Test Kitchen Approved Pronto Vegetarian Peppers Recipe photo by Taste of Home Total Time 25 min Servings 2 servings Go to Recipe From the Recipe Creator: In the summer I love to serve these peppers with salad and a roll. At the end of summer, I freeze them for cold months when produce costs are high. For a hot meal on a cold day, I love

to serve them with a side of warm pasta tossed in olive oil

to serve them with a side of warm pasta tossed in olive oil. —Renee Hollobaugh, Altoona, Pennsylvania Nutrition Facts: 2 stuffed pepper halves: 341 calories, 7g fat (3g saturated fat), 19mg cholesterol, 556mg sodium, 56g carbohydrate (16g sugars, 11g fiber), 19g protein. 7/53 Slow-Cooker Stuffed Peppers 53 Reviews Test Kitchen Approved Slow-Cooker Stuffed Peppers Recipe photo by Orly Catz for Taste of Home Total Time 3 hours 15 min Servings 4 servings Go to Recipe From the Recipe Creator: My favorite kitchen appliance is the slow cooker, and I use mine more than anyone else I know. It does a

great job with this good-for-you dish

great job with this good-for-you dish. —Michelle Gurnsey, Lincoln, Nebraska Nutrition Facts: 1 stuffed pepper: 317 calories, 10g fat (5g saturated fat), 30mg cholesterol, 565mg sodium, 43g carbohydrate (6g sugars, 8g fiber), 15g protein. Diabetic Exchanges: 2 starch, 2 vegetable, 2 lean meat, 1 fat. 8/53 Hearty Vegetarian Chili 7 Reviews Contest Winner Test Kitchen Approved Hearty Vegetarian Chili Recipe photo by Taste of Home Total Time 30 min Servings 9 servings (2-1/4 quarts) Go to Recipe From the Recipe Creator: Rich and flavorful, this chili is absolutely packed with fun veggies like mushrooms, beans and sun-dried tomatoes. It’s so

filling, you’ll win over any meat lover

filling, you’ll win over any meat lover. —Pam Ivbuls, Omaha, Nebraska Nutrition Facts: 1 cup: 238 calories, 8g fat (1g saturated fat), 0 cholesterol, 611mg sodium, 34g carbohydrate (9g sugars, 12g fiber), 14g protein. Diabetic Exchanges: 2 vegetable, 2 lean meat, 1-1/2 starch, 1 fat. 9/53 Tuscan Portobello Stew 15 Reviews Test Kitchen Approved Tuscan Portobello Stew Recipe photo by Taste of Home Total Time 40 min Servings 4 servings Go to Recipe From the Recipe Creator: Here’s a healthy one-skillet meal that’s quick and easy to prepare, yet elegant enough for company. I often take this stew to my

school’s potlucks, where it is devoured by teachers and students alike

school’s potlucks, where it is devoured by teachers and students alike. —Jane Siemon, Viroqua, Wisconsin Nutrition Facts: 1-1/4 cups: 309 calories, 8g fat (1g saturated fat), 0 cholesterol, 672mg sodium, 46g carbohydrate (9g sugars, 13g fiber), 12g protein. Diabetic Exchanges: 2 starch, 2 vegetable, 1-1/2 fat, 1 lean meat. 10/53 Chunky Vegetarian Chili 3 Reviews Test Kitchen Approved Total Time 45 min Servings 11 servings (2-3/4 quarts) Go to Recipe From the Recipe Creator: This robust chili teams rice, kidney and pinto beans, and a variety of colorful vegetables for a hearty meatless meal. —Taste of Home Test Kitchen Nutrition

Diabetic Exchanges: 2-1/2 starch

Facts: 1 cup: 196 calories, 2g fat (0 saturated fat), 0 cholesterol, 424mg sodium, 37g carbohydrate (6g sugars, 6g fiber), 7g protein. Diabetic Exchanges: 2-1/2 starch. 11/53 Beef and Black Bean Spaghetti Squash 1 Review Test Kitchen Approved Total Time 30 min Servings 4 servings Go to Recipe From the Recipe Creator: I’ve been working on developing healthier recipes that still taste fabulous—and keep me satisfied. This squash tossed with beef, beans and kale has so much flavor it’s easy to forget it’s good for you! —Charlotte Cravins, Opelousas, Louisiana Nutrition Facts: 1-1/2 cups: 312 calories, 10g fat (4g saturated

Diabetic Exchanges: 3 lean meat, 2 starch, 1/2 fat

fat), 57mg cholesterol, 283mg sodium, 32g carbohydrate (6g sugars, 8g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1/2 fat. 12/53 Sausage & Greens Soup 3 Reviews Test Kitchen Approved Sausage & Greens Soup Recipe photo by Taste of Home Total Time 40 min Servings 6 servings (2-1/4 quarts) Go to Recipe From the Recipe Creator: I always have an abundance of fresh vegetables on hand, so I wanted to create a delicious soup to enjoy during the colder months. I think I found a winner! —Angie Pitts, Charleston, South Carolina. Nutrition Facts: 1-1/2 cups: 155 calories, 5g

Diabetic Exchanges: 1 medium-fat meat, 1 vegetable, 1/2 starch, 1/2 fat

fat (1g saturated fat), 14mg cholesterol, 658mg sodium, 18g carbohydrate (5g sugars, 5g fiber), 11g protein. Diabetic Exchanges: 1 medium-fat meat, 1 vegetable, 1/2 starch, 1/2 fat. 13/53 Chickpea and Potato Curry 6 Reviews Contest Winner Test Kitchen Approved Chickpea and Potato Curry Recipe photo by Emily Davis for Taste of Home Total Time 6 hours 25 min Servings 6 servings Go to Recipe From the Recipe Creator: I make chana masala, the classic Indian chickpea curry, in my slow cooker. First browning the onion, ginger and garlic really makes the sauce amazing. —Anjana Devasahayam, San Antonio, Texas Nutrition Facts:

This salad is a welcome alternative to the usual post-Thanksgiving fare

1-1/4 cups chickpea mixture: 240 calories, 6g fat (0 saturated fat), 0 cholesterol, 767mg sodium, 42g carbohydrate (8g sugars, 9g fiber), 8g protein. 14/53 Turkey Pinto Bean Salad with Southern Molasses Dressing 1 Review Contest Winner Test Kitchen Approved Turkey Pinto Bean Salad with Southern Molasses Dressing Recipe photo by Taste of Home Total Time 35 min Servings 6 servings Go to Recipe From the Recipe Creator: This salad is a welcome alternative to the usual post-Thanksgiving fare. It’s a tasty main dish loaded with good-for-you protein. —Lily Julow, Lawrenceville, Georgia Nutrition Facts: 1-1/3 cups: 379 calories, 7g fat (1g

Diabetic Exchanges: 4 lean meat, 2-1/2 starch, 1 vegetable, 1 fat

saturated fat), 60mg cholesterol, 483mg sodium, 49g carbohydrate (19g sugars, 7g fiber), 29g protein. Diabetic Exchanges: 4 lean meat, 2-1/2 starch, 1 vegetable, 1 fat. 15/53 Vegetarian Tacos 2 Reviews Test Kitchen Approved Vegetarian Tacos Recipe photo by Taste of Home Total Time 25 min Servings 4 servings Go to Recipe From the Recipe Creator: I love Mexican food but was looking for a healthier option to share. My family devours these tasty tacos whenever I make them. —Amanda Petrucelli, Plymouth, Indiana Nutrition Facts: 1 taco (calculated without optional toppings): 413 calories, 9g fat (1g saturated fat), 9mg cholesterol, 774mg

sodium, 66g carbohydrate (8g sugars, 16g fiber), 17g protein

sodium, 66g carbohydrate (8g sugars, 16g fiber), 17g protein. 16/53 Guilt-Free Chicken Chili 4 Reviews Test Kitchen Approved Guilt-Free Chicken Chili Recipe photo by Taste of Home Total Time 45 min Servings 8 servings Go to Recipe From the Recipe Creator: This chili is a keeper. Make it on Sunday and you get lunch for the rest of the week, too. —Amy Chalmers, Poughkeepsie, New York Nutrition Facts: 3/4 chili with 1/2 cup cooked brown rice (calculated without optional toppings): 326 calories, 5g fat (1g saturated fat), 41mg cholesterol, 411mg sodium, 50g carbohydrate (7g sugars, 10g fiber), 21g protein. 17/53

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