Canned food doesn’t always get the best rap, but it can actually be used to make some of the cheapest, healthiest, and tastiest meals.
Coles Ambassador Courtney Roulston took to Brekky Central to show Nat and Kochie how to cook two meals using canned produce you may already have in your pantry.
Watch the demonstration above and keep reading for the recipes
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“To get through this period when the cost of living is high, canned vegetables are great. They are convenient, they are healthy, they are packed with protein,” explains Rolstein.
Canned foods in particular, such as lentils and chickpeas, offer a “great way to fill up your meals” and still make comfortable staples like bolognese “but without the expense at the checkout,” she said.
Prep time: 10 minutes
Cooking time: 40 minutes
- 2 tablespoons olive oil
- 1 onion, chopped
- 3 cloves garlic, crushed
- 2 carrots, grated
- 1 teaspoon dried oregano
- ¼ cup tomato paste
- 1 tin of 400 g peeled tomatoes
- 2 dried bay leaves
- 1 cup (250 ml) chicken or vegetable stock
- 1 400 g can of lentils, drained
- 1 pack of 500 g spaghetti to serve
- Parmesan cheese to serve with it
- ¼ bunch of basil or parsley to garnish
- Heat the oil in a large skillet over medium heat. Add the onion and garlic and cook for 2-3 minutes, or until soft.
- Add the carrots, dried oregano and tomato paste and cook for 2 minutes to cook out the tomato paste.
- Add the canned tomatoes, bay leaves, chicken stock and lentils along with a pinch of salt and pepper. Simmer for 10-12 minutes, or until the lentils begin to split and the sauce has reduced and become rich.
- Cook the pasta in a drain for 10-12 minutes, reserving some of the pasta water. Toss the pasta through the Bolognese sauce and add a little of the reserved pasta water to loosen it up. Serve with grated Parmesan cheese and sprinkle with basil leaves.
Tomato and Chickpea Curry
Prep time: 10 minutes
Cooking time: 45 minutes
- 2 tablespoons oil
- 1 large brown onion, chopped
- 2 cloves garlic, crushed
- 1 tablespoon ginger, grated
- 1 long red pepper, finely chopped (optional)
- 1 teaspoon ground cumin, coriander, turmeric, garam masala
- 1 x 400 g can of tomatoes
- 1 400 g can chickpeas, drained
- 1 x 400 g can of coconut milk
- 2 large tomatoes, quartered
- 1 tablespoon lemon juice
- ¼ bunch of fresh coriander to serve
- *Steamed rice to serve
- Heat the oil in a large skillet over medium heat. Saute the onions for 4-5 minutes, or until they begin to turn golden brown.
- Add the garlic, ginger, and chili and cook for 1 minute, or until fragrant. Mix in the dry herbs and cook for an additional 1-2 minutes to release their oils.
- Add the canned tomatoes and chickpeas and bring to the boil. Cook for 5-6 minutes, then add the coconut milk and season with a pinch of salt. Simmer for an additional 8 minutes or until the sauce has thickened slightly.
- Finally, add the quartered tomatoes and heat through.
- Remove from heat and squeeze in the lemon juice. Serve the curry with steamed rice and garnish with sprigs of coriander.