Busy day? Don’t stress. Just head to the pantry, grab some essentials, and try one of these vegan and vegetarian recipes using canned foods.

The Perks

Who says you have to use all fresh ingredients for a delicious, plant-based meal? Some days there just isn’t space in the schedule to buy all fresh ingredients from the market downtown. 

In a pinch, you can create a simple, delicious meal with just a few ingredients. Canned foods are staples in these quick and easy recipes. And you’ll find them to be just as yummy as their fresh food alternatives. 

Staying stocked up on canned foods can help alleviate the stress of throwing together a meal when you’re already hungry. So the next time your grocery store is running a sale on canned corn or black beans, grab an extra can or two. They’re versatile and great for last-minute meals. 

Just keep an eye on the labels of canned and pre-packaged foods. They often contain high levels of sodium, which can lead to high blood pressure. Instead, opt for low-sodium products.

The Essentials

You don’t need a million ingredients to make healthy, whole meals with plant-based foods. Meals, like classic rice and beans, can be made in no time. Jazz them up with spices, like garlic and cumin, and your mouth will be watering before the food hits the plate. 

The next time you’re at the store, stock up on these canned foods and healthy essentials for your pantry. With them in hand, you can easily whip up something that’s both healthy and delicious.

Canned Food Must-Haves

  • Corn
  • Green beans
  • Peas
  • Potatoes
  • Black beans
  • Pinto beans
  • Kidney beans
  • Chickpeas (garbanzo beans)
  • Green chiles
  • Diced tomatoes
  • Tomato paste
  • Tomato sauce
  • Pasta sauce
  • Coconut milk
  • Vegan canned soup

Pantry Must-Haves

  • Whole grain pasta
  • Brown rice
  • Quinoa
  • Lentils
  • Dried beans (black, pinto, garbanzo, kidney, etc.)
  • Peanut butter (or any kind of nut butter)
  • Nuts (walnuts, pecans, peanuts, etc.)
  • Potatoes (any variety)
  • Whole grain tortillas 
  • Whole grain crackers
  • Pretzels
  • Soy sauce (low sodium)
  • Vinegar
  • Oil (vegetable, olive, coconut, etc.)
  • Bouillon cubes
  • Seasonings (salt, pepper, garlic, cumin, onion powder, curry, etc.)
  • Baking essentials (flour, sugar, baking soda, baking powder, etc.)

Atlantic Natural Foods Must-Haves

The Recipes

If you’re short on time but you don’t want to cut corners on taste, try some of these healthy, plant-based recipes. Each one contains a few canned foods and pre-packaged ingredients that you likely have tucked away in your pantry. And if not, now’s a good time to stock up. Because canned foods can really save the day.

  1. White Pizza with Cauliflower Crust and Neat Italian 
    Do you have canned artichoke hearts hiding in the back of your pantry? Let’s put it to good use! This delicious white pizza is about to become a family favorite!
  2. Mexican Pizza 
    Check out the burst of color in this meal! Buddha bowls are healthy and delish. You can use whatever types of beans and rice you have on hand. Toss in some fresh foods if you have them. Or use canned corn and canned pineapple instead. This is a simple meal to throw together. And you can easily save leftovers for later.
  3. Easy Plant-Based Chicken Pot Pie
    Here’s a little bit of comfort food to start your evening. Loma Linda’s easy chik pot pie takes just minutes to make. Toss it in the oven and relax while it bakes. You deserve a break.
  4. Loma Linda Mexican Casserole 
    Here’s another easy meal to get your dinnertime going. Loma Linda’s 5 Bean Chili is a great pantry staple. It’s non-GMO, gluten-free, and vegan-friendly. You’ll love it in this easy-to-make casserole. 
  5. Loma Linda Nutolene Hummus 
    The combo of chickpeas and Loma Linda’s Nutolene is an absolute winner. This gluten-free hummus is packed with protein and is a great dip for fresh veggies, crackers, pretzels, or your favorite savory snack. Did you know one cup of chickpeas contains about 15 grams of protein? Pretty amazing, right?
  6. Whole Roasted Pumpkin with Neat Vegetable Stew
    Let’s take full advantage of your stockpile of canned veggies! Add some green beans, mix in some chickpeas, or toss in some corn. This soup is versatile enough to incorporate your favorite vegetables. Dish it up in small, single-serve pumpkins for a little extra festive flair. This is one of those easy, vegan recipes that will have you dreaming of fall all year round.
  7. Southwest Chipotle Power Bowl
    Go ahead and eat to your heart’s content. Each serving of Loma Linda’s Thai Curry packets contains 5g of protein and 4g of fiber. Use brown rice for a little extra punch of protein and fiber to round out your meal. Vegan foods were meant to be this delicious.
  8. Loma Linda Layered Taco Dip
    Let’s upgrade your usual taco dip with this recipe. Layer the ingredients in a large bowl and you’re ready to serve. You’ll be sure to make a good impression at your next party with this crowd-pleasing dish.
  9. Neat Southwest Salad with Lime Dressing
    Move over, boring salads! This recipe is a bright and zesty alternative to your usual lunchtime lettuces. If you don’t have fresh corn, swap it for some canned corn. The lime dressing is a dreamy blend of garlic, lime, olive oil, and agave. You’re gonna love it. This salad also pairs well with a bowl of your favorite vegan canned soup.
  10. Loma Linda Vegeburger Unstuffed Peppers
    A single can of Loma Linda’s Vegeburger gets the star treatment in this recipe. It’s a super easy-to-make, vegan recipe that puts a new spin on stuffed peppers.
  11. Vegan Neat Fajita Burrito
    These vegan fajita burritos are a little time-intensive, but well worth the effort. This satisfying dish is full of plant-based protein and fiber to help you power through your day.
  12. Loma Linda Fiesta Chili
    This is a healthy, wholesome meal you must add into your dinnertime rotation. Loma Linda’s fiesta chili pairs well with whole grain bread or whole grain crackers. It’s a delicious recipe that’s easy to follow and completely vegetarian-friendly.
  13. Loma Linda Chorizo Couscous
    Don’t be surprised when your family inhales this meal in 2.2 seconds. Made with plant-based chorizo and traditional spices, the recipe has a delicious flavor and a bit of a kick. It’s a healthy, vegan recipe you’ll come back to time and time again.
  14. Neat Mexican Taco Bowls
    Taco bowls are exceptionally versatile and can appease even the pickiest member of your family. While some vegan recipes can feel intimidating, that’s not the case with this one! You can pull it together easily with a few healthy, whole ingredients.
  15. TUNO Veggie Rolls with Hoisin Dipping Sauce
    Wanna impress your family with some seafood-inspired, plant-based foods? These veggie rolls, made with canned TUNO, are sure to be a hit. They look great, and they taste great too. I think you’ll especially love the hoisin dipping sauce.
  16. Pasta Primavera with TUNO Lemon Pepper
    Two cans of TUNO Lemon Pepper and a package of penne pasta form the foundation of this crowd-pleasing meal. Add a handful of simple ingredients and fresh vegetables. Sprinkle on some fresh herbs, and you’re all set. Bon appetit.
  17. Loma Linda Classic TUNO Sandwich
    Looking for a low-effort lunch? I’ve gotcha covered. Grab a can of TUNO Spring Water and two slices of toast, and you’re on your way to a delicious meal. Canned foods, like TUNO Spring Water, are great to have for last-minute lunches.
  18. Loma Linda Sloppy Joe Stuffed Portabella Mushrooms
    Loma Linda’s Sloppy Joe pouches and canned tomatoes are key ingredients in this easy, stuffed mushroom meal. It’s the perfect blend of kid-friendly sloppy joes and adult-appeasing stuffed mushrooms.
  19. Loma Linda Jollof Frichick and Rics
    Are you up for trying something new? Did you know Jollof is a classic West African dish that combines spicy rice with fried bananas or plantains? This recipe uses Loma Linda’s FriChik and incorporates a mix of herbs, spices, and veggies. It’s a fully vegetarian meal that is packed with nutritional benefits.
  20. Neat Tot-Chos (Tater Tot Nachos)
    Let’s liven up your dinner time routine. Tater tots and nachos. Does it get any better than that? Neat crumbles are a plant-based protein that are non-GMO, soy-free, and gluten-free. And they taste great too! Your kids are gonna love this party-pleasing meal.

If you want more meal ideas for a plant-based diet using canned foods, check out these vegetarian and vegan recipes!