Recipes Featuring Canned Goods

You can find a variety of fiber foods on the canned food aisle at the grocery store, so  we're sharing recipes featuring canned fiber foods in this post.

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On-The-Go Chili

Make it a Full Plate Meal: Serve 1 cup of chili over a baked potato, with a generous side salad and a 25% option of your choosing. I would pick chips.

75%water-fiber – foods black beans, kidney beans, pinto beans, diced tomatoes, diced green chile peppers, tomato paste, veggies for the salad
25% – foods chips, or other 25% item of choice

Super Easy 5 Can Veggie Soup

Make it a Full Plate Meal: Serve your soup with a slice of crusty or toasted bread. The bread will be your 25% part of the plate.

75% water-fiber foods – minestrone soup, canned corn, canned mixed vegetables, black beans, diced tomatoes, diced green chiles
25% foods – toasted bread

Black Bean Corn Salsa

Make it a Full Plate Meal: Serve your black bean corn salsa in corn tortillas with diced avocado, fresh salsa and greens for a fun Taco Tuesday night.

75% water-fiber foods – canned black beans, canned corn, diced avocado, fresh salsa, greens
25% foods – corn tortillas

Easy Falafel Recipe

Make it a Full Plate Meal: Serve your falafel over brown rice with a nice helping of chopped tomato and cucumber salad and greek olives for a lovely 75% meal.

75% water-fiber foods – canned chickpeas, garlic, parsley, tomatoes, cucumber, red pepper, red onion, brown rice
25% foods – flour, oil

Kidney Bean Bake

Make it a Full Plate Meal: Serve your kidney bean bake over bulgur wheat with a side of smoky Brussels sprouts for a lovely lunch or dinner.

75% water-fiber foods – canned kidney beans, onion, bulgur wheat, carrots
25% foods – oil, butter