If you’ve ever volunteered at the Food Bank, toured our warehouse or participated in a food drive, you might have noticed we do a lot with canned foods.
Canned foods get a bad rap—many think canned foods are less nutritious or more processed—but the Canned Food Alliance says they’re just as healthy as they are affordable and convenient.
For a family struggling to pay medical expenses and utility bills, the nonperishable canned foods they get from the Food Bank can be the difference between a bare cupboard and a balanced meal with proteins, fruits and vegetables.
February is National Canned Food Month, and we wanted to share one of our favorite canned food recipes: Pinto, Black and Red Bean Salad. This zesty mix of canned beans and fresh veggies is low in calories and high in protein. And, like all recipes our nutrition team creates, it makes good use of common canned goods clients and pantries receive from us.
Pinto Black and Red Bean Salad
Prep Time: 15 minutes
Cook Time: 15 minutes
- 1 can no-salt-added pinto beans (15 oz.), rinsed and drained
- 1 can no-salt-added black beans (15 oz.), rinsed and drained
- 1 can no-salt-added kidney beans (15 oz.), rinsed and drained
- 1 can low-sodium corn (15 oz.), rinsed and drained
- 1 cup cherry tomatoes, chopped
- 2 avocados, peeled and diced
- 1 medium white onion, chopped
- 1 jalapeño pepper, chopped
- 1/3 cup cilantro or parsley, chopped
- 1 teaspoon salt, divided
- 3 teaspoons olive oil, divided
- 1/3 cup fresh lime juice
- Preheat oven to 400 degrees F.
- Combine corn, chopped jalapeño and onion in a bowl. Add 2 teaspoons olive oil and stir. Roast in oven for 10 minutes, remove and let stand for 5 minutes.
- Place tomatoes in a large bowl and sprinkle with ½ teaspoon of salt. Let stand for 5 minutes.
- Mix rinsed and dried beans, avocado, cilantro and lime juice to the bowl. Add roasted corn mixture and sprinkle with remaining ½ teaspoon of salt and 1 teaspoon of olive oil.
- Mix thoroughly and enjoy. May be served chilled.
Total Calories 183
Total Fat 5.5g
Adapted from clspartners.com. Recipe modified by CHOICES Nutrition Education Program, Capital Area Food Bank of Texas.