18 Heart-Healthy Comfort Food Recipes That Won’t Break the Bank
Comfort food can still make room for beans, vegetables, whole grains, and lean protein. These 18 recipes use familiar formats such as mashed potatoes, pasta bakes, chili, and rice skillets. The ingredients are practical, and the richer toppings stay modest.
Keep comfort food balanced
- Use beans to add body to a sauce or mash rather than relying on heavy cream.
- A small cheese topping can be enough for a pasta bake. You can omit it when the rest of the meal is already flavorful.
- Serve a sensible portion of the main dish and save leftovers promptly instead of leaving a casserole on the counter.
What makes these meals heart-conscious?
These recipes emphasize vegetables, beans or lentils, whole grains, and olive oil, with lean poultry, fish, or low-fat dairy where included. That approach follows the American Heart Association’s dietary guidance. Your overall eating pattern matters more than any one dish.
Use no-salt-added canned foods and unsalted broth as listed, and check labels on bread, tortillas, canned fish, and spice blends. The recipes include no added table salt. Costs vary by store and season, so the budget tips focus on ingredient choices and avoiding waste rather than promising a fixed dollar amount.
Jump to a recipe
- White Bean and Potato Mash Bowls
- Lentil Shepherd’s Pie
- White Bean and Spinach Pasta Bake
- Chicken, Pea, and Brown Rice Skillet
- Black Bean Stuffed Sweet Potatoes
- Lentil and Mushroom Pasta Sauce
- Lentil and Cabbage Supper
- Lentil and Sweet Potato Curry
- Lentil and Tomato Soup
- Black Bean and Corn Soup
- Chickpea and Frozen Vegetable Minestrone
- Lentil, Potato, and Kale Soup
- Split Pea and Vegetable Soup
- Slow Cooker Black Bean and Sweet Potato Chili
- Slow Cooker Lentil and Mushroom Stew
- Slow Cooker Chicken and White Bean Soup
- Baked Salmon and Oat Patties
- White Bean and Mushroom Ragout
1. White Bean and Potato Mash Bowls
Creamy potato and bean mash needs only a little milk and olive oil, with broccoli on top for a complete bowl.
Servings: 4 Prep: 15 minutes Cook: 25 minutes
Ingredients
- 1 pound potatoes, peeled and cut into 1-inch pieces
- 2 (15-ounce) cans no-salt-added white beans, drained and rinsed
- 1/2 cup low-fat milk
- 1 tablespoon olive oil
- 1/2 teaspoon garlic powder
- 1/4 teaspoon black pepper
- 4 cups frozen broccoli
- 2 tablespoons lemon juice
Instructions
- Place the potatoes in a saucepan and cover with water. Bring to a boil and simmer for 15 to 20 minutes, until fork-tender; drain.
- Add the beans, milk, oil, garlic powder, and pepper. Mash together and warm over low heat for 3 to 5 minutes, stirring.
- Cook the broccoli according to its package instructions and drain. Toss with the lemon juice.
- Divide the mash among four bowls and top with broccoli. Add a splash of milk if the mash is too stiff.
Budget and prep tip: Beans replace some of the potatoes and make this a filling meatless bowl. Buy a large potato bag only if you will use the rest.
2. Lentil Shepherd’s Pie
A lentil filling keeps this familiar potato-topped casserole affordable and satisfying.
Servings: 4 Prep: 20 minutes Cook: 55 minutes
Ingredients
- 1 cup dry brown lentils, rinsed and picked over
- 3 cups water
- 1 tablespoon olive oil
- 1 onion, diced
- 2 carrots, diced
- 2 cups frozen peas
- 1 (14.5-ounce) can no-salt-added diced tomatoes
- 1 teaspoon dried thyme
- 1 pound potatoes, peeled and cubed
- 1/2 cup low-fat milk
- 1/4 teaspoon black pepper
Instructions
- Heat the oven to 400°F. Simmer the lentils in 3 cups water for 25 to 35 minutes, until tender, adding water if needed. Drain any excess.
- Meanwhile, cover the potatoes with water in another pot. Boil for 15 to 20 minutes, until tender. Drain and mash with the milk and pepper.
- Heat the oil in a skillet. Cook the onion and carrots for 8 minutes. Add the tomatoes, peas, thyme, and cooked lentils; simmer for 5 minutes.
- Spread the filling in an 8-inch square baking dish. Spoon the mashed potatoes over the top and spread to the edges.
- Bake for 20 minutes, until the filling bubbles and the top is lightly golden. Rest for 5 minutes before dividing into four portions.
Budget and prep tip: Cook the lentils and potatoes at the same time to save effort. Freeze cooled portions for another dinner.
3. White Bean and Spinach Pasta Bake
Beans and spinach give this pasta bake substance without needing a heavy cheese sauce.
Servings: 4 Prep: 15 minutes Cook: 30 minutes
Ingredients
- 8 ounces whole-wheat pasta
- 1 tablespoon olive oil
- 1 onion, diced
- 2 garlic cloves, minced
- 2 (15-ounce) cans no-salt-added white beans, drained and rinsed
- 1 (28-ounce) can no-salt-added crushed tomatoes
- 1 (10-ounce) package frozen spinach, thawed and squeezed dry
- 1 teaspoon dried oregano
- 1/4 cup part-skim mozzarella, shredded
Instructions
- Heat the oven to 400°F. Cook the pasta 2 minutes less than the package time and drain.
- Heat the oil in a skillet. Cook the onion for 5 minutes, then add the garlic for 30 seconds.
- Add the beans, tomatoes, spinach, and oregano. Simmer for 5 minutes and fold in the pasta.
- Transfer to a 9-by-13-inch baking dish. Sprinkle the small amount of cheese evenly over the top.
- Bake for 20 minutes, until bubbling. Divide into four generous servings.
Budget and prep tip: Use cheese as a topping rather than the main ingredient. Omit it if you prefer a dairy-free bake.
4. Chicken, Pea, and Brown Rice Skillet
One skillet brings lean chicken, frozen peas, and cooked rice together for a practical family dinner.
Servings: 4 Prep: 10 minutes Cook: 20 minutes
Ingredients
- 1 pound boneless skinless chicken breast, cut into 1-inch pieces
- 1 tablespoon olive oil
- 1 onion, diced
- 2 cups frozen peas
- 3 cups cooked brown rice
- 1/2 cup unsalted chicken broth
- 1 teaspoon dried thyme
- 1/2 teaspoon garlic powder
- 2 tablespoons lemon juice
Instructions
- Heat the oil in a large skillet over medium heat. Cook the onion for 5 minutes.
- Add the chicken and cook for 8 to 10 minutes, stirring occasionally, until a thermometer reads 165°F in the thickest piece.
- Add the peas, rice, broth, thyme, and garlic powder. Cover and cook for 5 minutes, stirring once, until the peas and rice are hot.
- Stir in the lemon juice and divide among four bowls. Add a little more broth if the rice sticks.
Budget and prep tip: Use frozen peas and a batch of cooked rice. Freshly cooked chicken gives more control over sodium than a seasoned rotisserie bird.
5. Black Bean Stuffed Sweet Potatoes
Sweet potatoes provide their own edible bowl for a warm black bean filling.
Servings: 4 Prep: 15 minutes Cook: 50 minutes
Ingredients
- 4 medium sweet potatoes
- 2 (15-ounce) cans no-salt-added black beans, drained and rinsed
- 1 tablespoon olive oil
- 1 onion, diced
- 1 cup frozen corn
- 1 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- 2 tablespoons lime juice
- 1/2 cup plain nonfat Greek yogurt
Instructions
- Heat the oven to 425°F. Scrub and prick the sweet potatoes. Place on a baking sheet and roast for 45 to 55 minutes, until a knife slides easily into the center.
- While they bake, heat the oil in a skillet. Cook the onion for 5 minutes.
- Add the beans, corn, cumin, paprika, and 1/4 cup water. Simmer for 8 minutes, until hot and the corn is cooked. Stir in the lime juice.
- Split the potatoes and fluff the flesh with a fork. Spoon a quarter of the bean mixture into each and top with 2 tablespoons yogurt.
Budget and prep tip: Bake extra sweet potatoes for lunches. The filling is also useful over rice if sweet potatoes are expensive that week.
6. Lentil and Mushroom Pasta Sauce
Dry lentils are the main ingredient here, with vegetables and a simple seasoning blend doing the rest.
Servings: 4 Prep: 15 minutes Cook: 35 minutes
Ingredients
- 1 cup dry brown or green lentils, rinsed and picked over
- 1 tablespoon olive oil
- 1 onion, diced
- 2 garlic cloves, minced
- 8 ounces mushrooms, finely chopped
- 1 (14.5-ounce) can no-salt-added diced tomatoes
- 3 cups water
- 1 teaspoon dried oregano and 1/2 teaspoon dried basil
- 1 tablespoon balsamic vinegar
- 8 ounces whole-wheat spaghetti, cooked according to the package
Instructions
- Heat the oil in a large saucepan over medium heat. Cook the onion for 5 minutes and the garlic for 30 seconds.
- Add the vegetables and seasonings. Stir for 2 minutes, then add the dry lentils, tomatoes with their juices, and water.
- Bring to a boil, reduce the heat, and cover loosely. Simmer for 25 to 35 minutes, stirring occasionally, until the lentils are tender. Older lentils may take longer; add water in 1/4-cup amounts if needed.
- Uncover and simmer briefly if the mixture is watery. Stir in the finishing ingredient and taste for balance.
- Divide the listed cooked grain or pasta among four plates or bowls and spoon the lentil mixture over it. If bread is listed instead, serve it alongside.
Budget and prep tip: Dry lentils do not need soaking. Compare their unit price with canned lentils, and cook extra to freeze for another meal.
7. Lentil and Cabbage Supper
Dry lentils are the main ingredient here, with vegetables and a simple seasoning blend doing the rest.
Servings: 4 Prep: 15 minutes Cook: 35 minutes
Ingredients
- 1 cup dry brown or green lentils, rinsed and picked over
- 1 tablespoon olive oil
- 1 onion, diced
- 2 garlic cloves, minced
- 4 cups shredded cabbage
- 1 (14.5-ounce) can no-salt-added diced tomatoes
- 3 cups water
- 1 teaspoon smoked paprika and 1/4 teaspoon black pepper
- 1 tablespoon apple cider vinegar
- 4 slices whole-grain bread
Instructions
- Heat the oil in a large saucepan over medium heat. Cook the onion for 5 minutes and the garlic for 30 seconds.
- Add the vegetables and seasonings. Stir for 2 minutes, then add the dry lentils, tomatoes with their juices, and water.
- Bring to a boil, reduce the heat, and cover loosely. Simmer for 25 to 35 minutes, stirring occasionally, until the lentils are tender. Older lentils may take longer; add water in 1/4-cup amounts if needed.
- Uncover and simmer briefly if the mixture is watery. Stir in the finishing ingredient and taste for balance.
- Divide the listed cooked grain or pasta among four plates or bowls and spoon the lentil mixture over it. If bread is listed instead, serve it alongside.
Budget and prep tip: Dry lentils do not need soaking. Compare their unit price with canned lentils, and cook extra to freeze for another meal.
8. Lentil and Sweet Potato Curry
Dry lentils are the main ingredient here, with vegetables and a simple seasoning blend doing the rest.
Servings: 4 Prep: 15 minutes Cook: 35 minutes
Ingredients
- 1 cup dry brown or green lentils, rinsed and picked over
- 1 tablespoon olive oil
- 1 onion, diced
- 2 garlic cloves, minced
- 1 medium sweet potato, cut into 1/2-inch cubes
- 1 (14.5-ounce) can no-salt-added diced tomatoes
- 3 cups water
- 2 teaspoons salt-free curry powder
- 2 tablespoons lemon juice
- 3 cups cooked brown rice
Instructions
- Heat the oil in a large saucepan over medium heat. Cook the onion for 5 minutes and the garlic for 30 seconds.
- Add the vegetables and seasonings. Stir for 2 minutes, then add the dry lentils, tomatoes with their juices, and water.
- Bring to a boil, reduce the heat, and cover loosely. Simmer for 25 to 35 minutes, stirring occasionally, until the lentils are tender. Older lentils may take longer; add water in 1/4-cup amounts if needed.
- Uncover and simmer briefly if the mixture is watery. Stir in the finishing ingredient and taste for balance.
- Divide the listed cooked grain or pasta among four plates or bowls and spoon the lentil mixture over it. If bread is listed instead, serve it alongside.
Budget and prep tip: Dry lentils do not need soaking. Compare their unit price with canned lentils, and cook extra to freeze for another meal.
9. Lentil and Tomato Soup
A roomy pot of soup makes modest ingredients feel like a complete meal. The beans or lentils supply substance without cream.
Servings: 4 Prep: 15 minutes Cook: 38 minutes
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 garlic cloves, minced
- 2 carrots and 2 celery stalks, diced
- 1 cup dry brown lentils, rinsed and picked over
- 1 (14.5-ounce) can no-salt-added diced tomatoes
- 4 cups unsalted vegetable broth
- 1 teaspoon ground cumin and 1/2 teaspoon dried oregano
- 1 tablespoon lemon juice
Instructions
- Heat the oil in a large soup pot over medium heat. Cook the onion for 5 minutes, then add the garlic and stir for 30 seconds.
- Add the listed vegetables and seasonings. Cook for 2 minutes, stirring to coat them in the oil.
- Add the beans, lentils, or split peas, tomatoes with their juices, and broth. If pumpkin puree is listed, stir it in now. Bring to a boil, then reduce the heat to a gentle simmer.
- Cover loosely and simmer for 30 minutes, stirring occasionally, until the vegetables and any dry lentils or grains are tender. If using pasta, add it for the final package cooking time. If using spinach, stir it in for the last 3 minutes.
- For a thicker soup, mash a ladleful of beans against the side of the pot. For a thinner soup, stir in a little hot water. Remove any bay leaf, finish with the lemon juice, and divide among four bowls.
Budget and prep tip: Freeze individual portions before they get pushed to the back of the refrigerator. Use unsalted broth and no-salt-added canned ingredients; season with herbs and lemon.
10. Black Bean and Corn Soup
A roomy pot of soup makes modest ingredients feel like a complete meal. The beans or lentils supply substance without cream.
Servings: 4 Prep: 15 minutes Cook: 28 minutes
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 garlic cloves, minced
- 1 bell pepper, diced, and 1 cup frozen corn
- 2 (15-ounce) cans no-salt-added black beans, drained and rinsed
- 1 (14.5-ounce) can no-salt-added diced tomatoes
- 4 cups unsalted vegetable broth
- 1 teaspoon ground cumin and 1 teaspoon salt-free chili powder
- 1 tablespoon lemon juice
Instructions
- Heat the oil in a large soup pot over medium heat. Cook the onion for 5 minutes, then add the garlic and stir for 30 seconds.
- Add the listed vegetables and seasonings. Cook for 2 minutes, stirring to coat them in the oil.
- Add the beans, lentils, or split peas, tomatoes with their juices, and broth. If pumpkin puree is listed, stir it in now. Bring to a boil, then reduce the heat to a gentle simmer.
- Cover loosely and simmer for 20 minutes, stirring occasionally, until the vegetables and any dry lentils or grains are tender. If using pasta, add it for the final package cooking time. If using spinach, stir it in for the last 3 minutes.
- For a thicker soup, mash a ladleful of beans against the side of the pot. For a thinner soup, stir in a little hot water. Remove any bay leaf, finish with the lemon juice, and divide among four bowls.
Budget and prep tip: Freeze individual portions before they get pushed to the back of the refrigerator. Use unsalted broth and no-salt-added canned ingredients; season with herbs and lemon.
11. Chickpea and Frozen Vegetable Minestrone
A roomy pot of soup makes modest ingredients feel like a complete meal. The beans or lentils supply substance without cream.
Servings: 4 Prep: 15 minutes Cook: 28 minutes
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 garlic cloves, minced
- 3 cups plain frozen mixed vegetables
- 2 (15-ounce) cans no-salt-added chickpeas, drained and rinsed
- 1 (14.5-ounce) can no-salt-added diced tomatoes
- 4 cups unsalted vegetable broth
- 1 teaspoon dried Italian herb blend
- 1 tablespoon lemon juice
- 1/2 cup dry small whole-wheat pasta
Instructions
- Heat the oil in a large soup pot over medium heat. Cook the onion for 5 minutes, then add the garlic and stir for 30 seconds.
- Add the listed vegetables and seasonings. Cook for 2 minutes, stirring to coat them in the oil.
- Add the beans, lentils, or split peas, tomatoes with their juices, and broth. If pumpkin puree is listed, stir it in now. Bring to a boil, then reduce the heat to a gentle simmer.
- Cover loosely and simmer for 20 minutes, stirring occasionally, until the vegetables and any dry lentils or grains are tender. If using pasta, add it for the final package cooking time. If using spinach, stir it in for the last 3 minutes.
- For a thicker soup, mash a ladleful of beans against the side of the pot. For a thinner soup, stir in a little hot water. Remove any bay leaf, finish with the lemon juice, and divide among four bowls.
Budget and prep tip: Freeze individual portions before they get pushed to the back of the refrigerator. Use unsalted broth and no-salt-added canned ingredients; season with herbs and lemon.
12. Lentil, Potato, and Kale Soup
A roomy pot of soup makes modest ingredients feel like a complete meal. The beans or lentils supply substance without cream.
Servings: 4 Prep: 15 minutes Cook: 43 minutes
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 garlic cloves, minced
- 2 medium potatoes, diced, and 3 cups finely chopped kale
- 1 cup dry brown lentils, rinsed and picked over
- 1 (14.5-ounce) can no-salt-added diced tomatoes
- 4 cups unsalted vegetable broth
- 1 teaspoon dried rosemary
- 1 tablespoon lemon juice
Instructions
- Heat the oil in a large soup pot over medium heat. Cook the onion for 5 minutes, then add the garlic and stir for 30 seconds.
- Add the listed vegetables and seasonings. Cook for 2 minutes, stirring to coat them in the oil.
- Add the beans, lentils, or split peas, tomatoes with their juices, and broth. If pumpkin puree is listed, stir it in now. Bring to a boil, then reduce the heat to a gentle simmer.
- Cover loosely and simmer for 35 minutes, stirring occasionally, until the vegetables and any dry lentils or grains are tender. If using pasta, add it for the final package cooking time. If using spinach, stir it in for the last 3 minutes.
- For a thicker soup, mash a ladleful of beans against the side of the pot. For a thinner soup, stir in a little hot water. Remove any bay leaf, finish with the lemon juice, and divide among four bowls.
Budget and prep tip: Freeze individual portions before they get pushed to the back of the refrigerator. Use unsalted broth and no-salt-added canned ingredients; season with herbs and lemon.
13. Split Pea and Vegetable Soup
A roomy pot of soup makes modest ingredients feel like a complete meal. The beans or lentils supply substance without cream.
Servings: 4 Prep: 15 minutes Cook: 63 minutes
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 garlic cloves, minced
- 3 carrots and 2 celery stalks, diced
- 1 cup dry split peas, rinsed and picked over
- 1 (14.5-ounce) can no-salt-added diced tomatoes
- 4 cups unsalted vegetable broth
- 1 teaspoon dried thyme and 1 bay leaf
- 1 tablespoon lemon juice
Instructions
- Heat the oil in a large soup pot over medium heat. Cook the onion for 5 minutes, then add the garlic and stir for 30 seconds.
- Add the listed vegetables and seasonings. Cook for 2 minutes, stirring to coat them in the oil.
- Add the beans, lentils, or split peas, tomatoes with their juices, and broth. If pumpkin puree is listed, stir it in now. Bring to a boil, then reduce the heat to a gentle simmer.
- Cover loosely and simmer for 55 minutes, stirring occasionally, until the vegetables and any dry lentils or grains are tender. If using pasta, add it for the final package cooking time. If using spinach, stir it in for the last 3 minutes.
- For a thicker soup, mash a ladleful of beans against the side of the pot. For a thinner soup, stir in a little hot water. Remove any bay leaf, finish with the lemon juice, and divide among four bowls.
Budget and prep tip: Freeze individual portions before they get pushed to the back of the refrigerator. Use unsalted broth and no-salt-added canned ingredients; season with herbs and lemon.
14. Slow Cooker Black Bean and Sweet Potato Chili
A slow cooker handles the long simmer while beans, vegetables, or lean chicken keep the ingredient list practical.
Servings: 4 Prep: 15 minutes Cook: 360 minutes
Ingredients
- 2 (15-ounce) cans no-salt-added black beans, drained and rinsed
- 2 sweet potatoes, cut into 1/2-inch cubes
- 1 onion, diced
- 2 garlic cloves, minced
- 1 (14.5-ounce) can no-salt-added diced tomatoes
- 3 cups unsalted vegetable broth
- 1 teaspoon ground cumin and 2 teaspoons salt-free chili powder
- 2 tablespoons lime juice
Instructions
- Use a 4- to 6-quart slow cooker. If using chicken, thaw it in the refrigerator before starting; do not put frozen raw chicken into the cooker.
- Add the protein, vegetables, onion, garlic, tomatoes with their juices, broth, and seasonings. Stir to distribute the ingredients.
- Cover and cook on LOW for 5 to 6 hours or HIGH for 3 to 4 hours, until the vegetables are tender and the mixture is bubbling hot.
- Stir in the finishing ingredient. For a thicker stew, mash a few beans against the side of the cooker; for a thinner one, stir in a little hot water.
- Divide among four bowls. Serve as a hearty stew.
Budget and prep tip: Prep the vegetables the night before and refrigerate them separately. Transfer cooked leftovers to shallow containers rather than refrigerating the full cooker insert.
15. Slow Cooker Lentil and Mushroom Stew
A slow cooker handles the long simmer while beans, vegetables, or lean chicken keep the ingredient list practical.
Servings: 4 Prep: 15 minutes Cook: 480 minutes
Ingredients
- 1 cup dry brown lentils, rinsed and picked over
- 8 ounces mushrooms, sliced, and 2 carrots, diced
- 1 onion, diced
- 2 garlic cloves, minced
- 1 (14.5-ounce) can no-salt-added diced tomatoes
- 3 cups unsalted vegetable broth
- 1 teaspoon dried rosemary
- 1 tablespoon balsamic vinegar
Instructions
- Use a 4- to 6-quart slow cooker. If using chicken, thaw it in the refrigerator before starting; do not put frozen raw chicken into the cooker.
- Add the protein, vegetables, onion, garlic, tomatoes with their juices, broth, and seasonings. Stir to distribute the ingredients.
- Cover and cook on LOW for 6 to 8 hours or HIGH for 3 to 4 hours, until the lentils and vegetables are tender. Older lentils may take longer; add hot water if needed.
- Stir in the finishing ingredient. For a thicker stew, mash a few beans against the side of the cooker; for a thinner one, stir in a little hot water.
- Divide among four bowls. Serve as a hearty stew.
Budget and prep tip: Prep the vegetables the night before and refrigerate them separately. Transfer cooked leftovers to shallow containers rather than refrigerating the full cooker insert.
16. Slow Cooker Chicken and White Bean Soup
A slow cooker handles the long simmer while beans, vegetables, or lean chicken keep the ingredient list practical.
Servings: 4 Prep: 15 minutes Cook: 360 minutes
Ingredients
- 1 pound boneless skinless chicken breast
- 2 (15-ounce) cans no-salt-added white beans, drained and rinsed, and 2 carrots, diced
- 1 onion, diced
- 2 garlic cloves, minced
- 1 (14.5-ounce) can no-salt-added diced tomatoes
- 3 cups unsalted vegetable broth
- 1 teaspoon dried rosemary
- 2 tablespoons lemon juice
Instructions
- Use a 4- to 6-quart slow cooker. If using chicken, thaw it in the refrigerator before starting; do not put frozen raw chicken into the cooker.
- Add the protein, vegetables, onion, garlic, tomatoes with their juices, broth, and seasonings. Stir to distribute the ingredients.
- Cover and cook on LOW for 5 to 6 hours or HIGH for 3 to 4 hours, until the chicken reaches 165°F and the vegetables are tender. Shred the chicken with two forks and return it to the cooker.
- Stir in the finishing ingredient. For a thicker stew, mash a few beans against the side of the cooker; for a thinner one, stir in a little hot water.
- Divide among four bowls. Serve as a hearty stew.
Budget and prep tip: Prep the vegetables the night before and refrigerate them separately. Transfer cooked leftovers to shallow containers rather than refrigerating the full cooker insert.
17. Baked Salmon and Oat Patties
These oven-baked patties stretch canned salmon with mashed beans and oats instead of relying on a large fish portion.
Servings: 4 Prep: 15 minutes Cook: 20 minutes
Ingredients
- 1 (14.75-ounce) can no-salt-added salmon, drained and flaked
- 1 (15-ounce) can no-salt-added white beans, drained and rinsed
- 1/2 cup rolled oats
- 1 large egg
- 1 teaspoon dried dill
- 2 tablespoons lemon juice
- 1 tablespoon olive oil
- 4 cups shredded cabbage
- 3 cups cooked brown rice
Instructions
- Heat the oven to 400°F. Line a baking sheet with parchment and brush it with half the oil.
- Mash the drained beans in a bowl. Stir in the salmon, oats, egg, dill, and 1 tablespoon of the lemon juice. Let stand for 5 minutes so the oats absorb moisture.
- Shape into eight patties, about 1/2 inch thick. Arrange on the baking sheet and brush the tops with the remaining oil.
- Bake for 18 to 22 minutes, turning carefully halfway through, until firm and a thermometer reads 160°F in the center because the mixture contains egg.
- Toss the cabbage with the remaining lemon juice. Serve two patties per person with the rice and cabbage.
Budget and prep tip: Beans and oats make one can of salmon serve four. The patties are delicate before baking; use a wide spatula when turning.
18. White Bean and Mushroom Ragout
A saucy skillet meal that turns two inexpensive cans of beans into four filling servings.
Servings: 4 Prep: 10 minutes Cook: 20 minutes
Ingredients
- 2 (15-ounce) cans no-salt-added cannellini beans, drained and rinsed
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 garlic cloves, minced
- 8 ounces mushrooms, sliced
- 1 (14.5-ounce) can no-salt-added diced tomatoes
- 1/2 cup water
- 1 teaspoon dried thyme and 1/4 teaspoon black pepper
- 1 tablespoon balsamic vinegar
- 3 cups cooked brown rice
Instructions
- Heat the olive oil in a large skillet over medium heat. Add the onion and cook for 5 minutes, stirring, until softened.
- Add the garlic, 8 ounces mushrooms, and the seasonings. Cook for 3 minutes, stirring so the garlic does not scorch.
- Stir in the drained beans, tomatoes with their juices, and water. Bring to a gentle simmer, cover, and cook for 10 minutes. Stir halfway through; add a splash of water if the pan looks dry.
- Uncover and cook for 2 more minutes, or until the vegetables are tender and the sauce lightly coats the beans. Stir in the finishing ingredient.
- Divide the listed cooked grain among four bowls and spoon the bean mixture over the top. If bread is listed instead, serve it alongside the beans.
Budget and prep tip: Cook a larger pot of brown rice once and freeze it in meal-sized portions. The listed rice is already cooked; if starting from dry, allow the package cooking time.
Store leftovers without wasting food
Refrigerate perishable food in shallow containers within 2 hours, or within 1 hour if the temperature is above 90°F. Keep the refrigerator at 40°F or below. Use cooked leftovers within 3 to 4 days, or freeze them sooner for later meals. Reheat cooked leftovers to 165°F. Keep cold lunch salads cold. See the USDA guide to leftovers for details.
For raw poultry, use a thermometer to confirm 165°F; for raw fish, confirm 145°F. Egg mixtures should reach 160°F. The USDA safe-temperature chart explains these temperatures.
Common questions
How do I make these recipes cheaper this week?
Compare unit prices, use plain frozen vegetables when they are cheaper, and choose a recipe that uses what you already have. Swapping one similar bean for another usually works; changing a dry ingredient to a cooked one requires adjusting liquid and cooking time.
Do I need expensive specialty ingredients?
No. These recipes use ordinary grocery-store ingredients. Olive oil, a few dry spices, and lemon or vinegar provide flavor. Buy the smallest practical list for the recipes you plan to cook.
More meal-planning help
For more background, read Heart Health After 50: 12 Small Changes You Can Make This Week. You can also browse the recipe collections below for your next grocery trip.
