20 Heart-Healthy Meals That Make Your Groceries Go Further

Getting more meals from the same groceries is often a better money-saver than chasing the lowest price on every item. These 20 recipes use foods that can cross from soup to salad to casserole. The goal is to use the food you buy before it becomes waste.

Buy ingredients with a second job

• A bag of carrots can go into soup, a sheet-pan dinner, and a crunchy lunch salad. Plan those meals together.
• Use the same cooked rice in dinner bowls and lunch salads, keeping it cold and within its safe storage window.
• Freeze small amounts of leftover cooked beans, lentils, or sauce in labeled containers for another meal.

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

1. Lentil and Mushroom Pasta Sauce
2. Lentil and Cabbage Supper
3. Lentil and Sweet Potato Curry
4. Lentil and Eggplant Ragout
5. White Bean, Carrot, and Spinach Soup
6. Chickpea and Cabbage Soup
7. White Bean and Mushroom Soup
8. Lentil, Potato, and Kale Soup
9. Slow Cooker White Bean and Carrot Stew
10. Slow Cooker Lentil and Mushroom Stew
11. Slow Cooker Pinto Bean and Corn Chili
12. Slow Cooker White Bean and Potato Stew
13. White Bean and Carrot Sheet-Pan Dinner
14. White Bean, Zucchini, and Tomato Roast
15. White Bean and Carrot Crunch Salad
16. Chickpea and Cabbage Slaw Bowls
17. Tuna and White Bean Tomato Pasta
18. Salmon and White Bean Tomato Pasta
19. White Bean and Potato Mash Bowls
20. White Bean and Spinach Pasta Bake

1. 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

1. Heat the oil in a large saucepan over medium heat. Cook the onion for 5 minutes and the garlic for 30 seconds.
2. Add the vegetables and seasonings. Stir for 2 minutes, then add the dry lentils, tomatoes with their juices, and water.
3. 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.
4. Uncover and simmer briefly if the mixture is watery. Stir in the finishing ingredient and taste for balance.
5. 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.

2. 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

1. Heat the oil in a large saucepan over medium heat. Cook the onion for 5 minutes and the garlic for 30 seconds.
2. Add the vegetables and seasonings. Stir for 2 minutes, then add the dry lentils, tomatoes with their juices, and water.
3. 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.
4. Uncover and simmer briefly if the mixture is watery. Stir in the finishing ingredient and taste for balance.
5. 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.

3. 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

1. Heat the oil in a large saucepan over medium heat. Cook the onion for 5 minutes and the garlic for 30 seconds.
2. Add the vegetables and seasonings. Stir for 2 minutes, then add the dry lentils, tomatoes with their juices, and water.
3. 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.
4. Uncover and simmer briefly if the mixture is watery. Stir in the finishing ingredient and taste for balance.
5. 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.

4. Lentil and Eggplant Ragout

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 small eggplant, cut into 1/2-inch cubes
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 3 cups water
• 1 teaspoon dried oregano and 1/2 teaspoon ground cumin
• 2 tablespoons chopped parsley
• 3 cups cooked brown rice

Instructions

1. Heat the oil in a large saucepan over medium heat. Cook the onion for 5 minutes and the garlic for 30 seconds.
2. Add the vegetables and seasonings. Stir for 2 minutes, then add the dry lentils, tomatoes with their juices, and water.
3. 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.
4. Uncover and simmer briefly if the mixture is watery. Stir in the finishing ingredient and taste for balance.
5. 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.

5. White Bean, Carrot, and Spinach 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
• 3 carrots, diced
• 2 (15-ounce) cans no-salt-added white beans, drained and rinsed
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 4 cups unsalted vegetable broth
• 1 teaspoon dried thyme
• 1 tablespoon lemon juice
• 3 cups baby spinach

Instructions

1. 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.
2. Add the listed vegetables and seasonings. Cook for 2 minutes, stirring to coat them in the oil.
3. 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.
4. 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.
5. 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.

6. Chickpea and Cabbage 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: 33 minutes

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 4 cups chopped cabbage
• 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 smoked paprika
• 1 tablespoon lemon juice

Instructions

1. 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.
2. Add the listed vegetables and seasonings. Cook for 2 minutes, stirring to coat them in the oil.
3. 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.
4. Cover loosely and simmer for 25 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.
5. 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.

7. White Bean and Mushroom 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
• 8 ounces mushrooms, sliced, and 2 carrots, diced
• 2 (15-ounce) cans no-salt-added cannellini beans, drained and rinsed
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 4 cups unsalted vegetable broth
• 1 teaspoon dried thyme
• 1 tablespoon lemon juice

Instructions

1. 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.
2. Add the listed vegetables and seasonings. Cook for 2 minutes, stirring to coat them in the oil.
3. 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.
4. 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.
5. 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.

8. 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

1. 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.
2. Add the listed vegetables and seasonings. Cook for 2 minutes, stirring to coat them in the oil.
3. 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.
4. 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.
5. 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.

9. Slow Cooker White Bean and Carrot 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: 360 minutes

Ingredients

• 2 (15-ounce) cans no-salt-added white beans, drained and rinsed
• 4 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 thyme
• 2 tablespoons lemon juice

Instructions

1. 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.
2. Add the protein, vegetables, onion, garlic, tomatoes with their juices, broth, and seasonings. Stir to distribute the ingredients.
3. 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.
4. 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.
5. 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.

10. 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

1. 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.
2. Add the protein, vegetables, onion, garlic, tomatoes with their juices, broth, and seasonings. Stir to distribute the ingredients.
3. 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.
4. 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.
5. 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.

11. Slow Cooker Pinto Bean and Corn 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 pinto beans, drained and rinsed
• 2 cups frozen corn and 1 bell pepper, diced
• 1 onion, diced
• 2 garlic cloves, minced
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 3 cups unsalted vegetable broth
• 2 teaspoons salt-free chili powder and 1 teaspoon ground cumin
• 2 tablespoons lime juice

Instructions

1. 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.
2. Add the protein, vegetables, onion, garlic, tomatoes with their juices, broth, and seasonings. Stir to distribute the ingredients.
3. 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.
4. 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.
5. 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.

12. Slow Cooker White Bean and Potato 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: 360 minutes

Ingredients

• 2 (15-ounce) cans no-salt-added white beans, drained and rinsed
• 1 pound potatoes, diced, and 2 celery stalks, 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 thyme
• 2 tablespoons chopped parsley

Instructions

1. 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.
2. Add the protein, vegetables, onion, garlic, tomatoes with their juices, broth, and seasonings. Stir to distribute the ingredients.
3. 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.
4. 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.
5. 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.

13. White Bean and Carrot Sheet-Pan Dinner

Everything roasts on one pan while an inexpensive cooked grain makes the meal more filling.

Servings: 4   Prep: 15 minutes   Cook: 35 minutes

Ingredients

• 1 tablespoon olive oil
• 4 carrots, sliced 1/2 inch thick, and 1 onion, cut into wedges
• 2 (15-ounce) cans no-salt-added white beans, drained and rinsed
• 1 teaspoon dried thyme and 1/4 teaspoon black pepper
• 2 tablespoons lemon juice
• 3 cups cooked brown rice

Instructions

1. Heat the oven to 425°F. Line a large rimmed sheet pan with parchment. Use a second pan if the vegetables would overlap.
2. Toss the vegetables with the oil and seasonings. Spread them into an even layer, leaving room between pieces.
3. Roast for 20 minutes, turning halfway through. Add the drained beans, toss gently, and roast for 10 to 15 minutes more, until the vegetables are tender and browned at the edges.
4. Remove from the oven and add the finishing ingredient. Divide the cooked grain among four bowls and top with the roasted mixture.

Budget and prep tip: Frozen vegetables can go directly onto the pan. Leave space so they roast instead of steaming, and buy plain vegetables without sauce.

14. White Bean, Zucchini, and Tomato Roast

Everything roasts on one pan while an inexpensive cooked grain makes the meal more filling.

Servings: 4   Prep: 15 minutes   Cook: 35 minutes

Ingredients

• 1 tablespoon olive oil
• 2 zucchini, cut into thick half-moons, and 2 cups cherry tomatoes
• 2 (15-ounce) cans no-salt-added cannellini beans, drained and rinsed
• 1 teaspoon dried oregano and 1/2 teaspoon garlic powder
• 2 tablespoons chopped parsley
• 3 cups cooked brown rice

Instructions

1. Heat the oven to 425°F. Line a large rimmed sheet pan with parchment. Use a second pan if the vegetables would overlap.
2. Toss the vegetables with the oil and seasonings. Spread them into an even layer, leaving room between pieces.
3. Roast for 20 minutes, turning halfway through. Add the drained beans, toss gently, and roast for 10 to 15 minutes more, until the vegetables are tender and browned at the edges.
4. Remove from the oven and add the finishing ingredient. Divide the cooked grain among four bowls and top with the roasted mixture.

Budget and prep tip: Frozen vegetables can go directly onto the pan. Leave space so they roast instead of steaming, and buy plain vegetables without sauce.

15. White Bean and Carrot Crunch Salad

A no-cook lunch that uses affordable pantry protein and crisp vegetables instead of an expensive deli meal.

Servings: 4   Prep: 15 minutes   Cook: 0 minutes

Ingredients

• 2 (15-ounce) cans no-salt-added white beans, drained and rinsed
• 3 carrots, grated, and 2 celery stalks, diced
• 2 tablespoons olive oil, 2 tablespoons lemon juice, and 1 teaspoon dried dill
• 4 slices whole-grain bread

Instructions

1. Drain and rinse canned beans. If using cooked grains or lentils, cool them promptly before assembling a salad for the refrigerator.
2. Place the protein and chopped vegetables in a large bowl. Break canned fish into small flakes if it is included.
3. Whisk the listed dressing ingredients together in a small bowl, then pour over the salad. Toss until evenly coated.
4. Divide into four servings. If bread, wraps, or lettuce are listed, use them to serve the salad. Keep the dressing or juicy vegetables separate from bread until ready to eat.

Budget and prep tip: Pack four portions in covered containers and refrigerate. Crisp vegetables hold up better when the dressing is added shortly before serving.

16. Chickpea and Cabbage Slaw Bowls

A no-cook lunch that uses affordable pantry protein and crisp vegetables instead of an expensive deli meal.

Servings: 4   Prep: 15 minutes   Cook: 0 minutes

Ingredients

• 2 (15-ounce) cans no-salt-added chickpeas, drained and rinsed
• 4 cups finely shredded cabbage and 2 carrots, grated
• 2 tablespoons olive oil, 2 tablespoons apple cider vinegar, and 1/2 teaspoon ground cumin
• 3 cups cooked brown rice

Instructions

1. Drain and rinse canned beans. If using cooked grains or lentils, cool them promptly before assembling a salad for the refrigerator.
2. Place the protein and chopped vegetables in a large bowl. Break canned fish into small flakes if it is included. Fold in the listed cooked grain.
3. Whisk the listed dressing ingredients together in a small bowl, then pour over the salad. Toss until evenly coated.
4. Divide among four bowls or meal-prep containers. Refrigerate promptly and keep cold until serving.

Budget and prep tip: Pack four portions in covered containers and refrigerate. Crisp vegetables hold up better when the dressing is added shortly before serving.

17. Tuna and White Bean Tomato Pasta

Canned fish keeps this dinner practical, while vegetables and a cooked grain stretch it into four servings.

Servings: 4   Prep: 10 minutes   Cook: 15 minutes

Ingredients

• 2 (5-ounce) cans no-salt-added tuna in water, drained
• 1 tablespoon olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 1 (15-ounce) can no-salt-added white beans, drained and rinsed
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 1 teaspoon dried oregano
• 2 tablespoons chopped parsley
• 8 ounces whole-wheat pasta, cooked according to the package

Instructions

1. Heat the oil in a large skillet over medium heat. Cook the onion for 5 minutes, then add the garlic and stir for 30 seconds.
2. Add the vegetables, tomatoes with their juices, and seasonings. Cover and simmer for 8 to 10 minutes, until the vegetables are tender. Add a splash of water if needed.
3. Drain and flake the canned fish. Remove any hard bones or skin you do not want, then fold the fish gently into the skillet. Heat for 2 to 3 minutes.
4. Stir in the finishing ingredient and divide over the listed cooked rice or pasta.

Budget and prep tip: Choose fish packed in water with no added salt when available. Compare drained weights so a cheaper can really is a better value.

18. Salmon and White Bean Tomato Pasta

Canned fish keeps this dinner practical, while vegetables and a cooked grain stretch it into four servings.

Servings: 4   Prep: 10 minutes   Cook: 15 minutes

Ingredients

• 1 (14.75-ounce) can no-salt-added salmon, drained and flaked
• 1 tablespoon olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 1 (15-ounce) can no-salt-added white beans, drained and rinsed
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 1 teaspoon dried oregano
• 2 tablespoons lemon juice
• 8 ounces whole-wheat pasta, cooked according to the package

Instructions

1. Heat the oil in a large skillet over medium heat. Cook the onion for 5 minutes, then add the garlic and stir for 30 seconds.
2. Add the vegetables, tomatoes with their juices, and seasonings. Cover and simmer for 8 to 10 minutes, until the vegetables are tender. Add a splash of water if needed.
3. Drain and flake the canned fish. Remove any hard bones or skin you do not want, then fold the fish gently into the skillet. Heat for 2 to 3 minutes.
4. Stir in the finishing ingredient and divide over the listed cooked rice or pasta.

Budget and prep tip: Choose fish packed in water with no added salt when available. Compare drained weights so a cheaper can really is a better value.

19. 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

1. 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.
2. Add the beans, milk, oil, garlic powder, and pepper. Mash together and warm over low heat for 3 to 5 minutes, stirring.
3. Cook the broccoli according to its package instructions and drain. Toss with the lemon juice.
4. 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.

20. 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

1. Heat the oven to 400°F. Cook the pasta 2 minutes less than the package time and drain.
2. Heat the oil in a skillet. Cook the onion for 5 minutes, then add the garlic for 30 seconds.
3. Add the beans, tomatoes, spinach, and oregano. Simmer for 5 minutes and fold in the pasta.
4. Transfer to a 9-by-13-inch baking dish. Sprinkle the small amount of cheese evenly over the top.
5. 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.

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 can I use one grocery trip for several meals?

Pick recipes with overlapping vegetables and grains. Write down what each selected recipe needs, add the quantities together, and subtract what is already in your pantry. Freeze extra cooked food you will not use within four days.

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.