5 Tin Canned Foods to always have in your pantry

5 Tin Canned Foods to always have in your pantry

The 5 essential tin canned foods to always have in your pantry for quick meals


Preserving food in tin cans dates back to the 1800’s when a British Merchant by the name of Peter Durand patented the first tin can. Fifty years later, the can opener was invented and now over 200 years later we’re still using tin cans to store anything from food to paint to household cleaners in.


Tin canned foods make up a basic pantry and can help you make fast and filling meals. Below are 5 of my essential tin canned foods to always have on hand, along with ideas on how to use them.


1. Chickpeas


Beet Hummus with Beet Chips

Chickpeas are my number one essential tin canned ingredient. Having them in your pantry means you can make hummus in 5 minutes, which I have a particular love for. Chickpeas can make a great protein rich snack – either straight from the can or spiced and roasted. Add them to salads or soups for an added boost of protein or turn them into falafels or burgers.

When buying canned chickpeas I always opt for the chickpeas in water or brine, not the flavoured brine which I find has an odd taste. If you’re vegan, don’t throw out the liquid. Known as Aquafaba, chickpea water or brine has made headlines as being the best substitute for eggs whites, allowing vegans to whip it up into meringues, mousses and royal icing.


Canned Chickpea recipes

Beet Hummus

Turmeric Falafel Bowls

Roasted Carrot Soup with Spicy Chickpea Croutons

Chickpea and Zaatar Salad

Sweet and Spicy Chickpea Croutons (Healthy Eating on a Budget p.25)


2. Canned Tomatoes


Smokey Paprika Chickpea Soup
Smokey Paprika Tomato and Chickpea Soup

Fresh tomatoes can either be really well priced or incredibly expensive. When they go the way of incredibly expensive I forgo fresh in favour of tins for sauces and soups. Canned Tomatoes can make a 5 minute pasta or pizza sauce and simple soup that much better (try chopping up an assortment of root veggies real small, cooking them in a broth and when they’re almost ready add a can of tomatoes, chickpeas and maybe some noodles for a hearty meal).


Canned Tomato Recipes

Smoky Paprika Tomato Soup

Breakfast Tacos

Warming Vegetable Curry Bowl (Healthy Eating on a Budget p.38)


3. Tuna

Tuna Nicoise Salad


Canned fish is an easy and inexpensive source of protein. Fitness gurus may suggest canned salmon, pilchards or sardines over tuna, but tuna is my go-to. A can added to a salad makes a complete meal and they’re easy to mix into patties or balls for pre-made lunches.


Tuna recipes

Tuna Nicoise Salad (Healthy Eating on a Budget p.32)


4. Canned Beans / Butter Beans

Vegetarian Black Bean BurgersRaw beans take hours to cook and require hours of pre-soaking. If you’re not eating them in bulk, canned is the best option. Beans much like chickpeas can be mashed into a dip, added to salads soups or stews and used to create vegetarian burgers.

I’ve also seen beans used to make brownies and cookies as a substitute for butter and oil.


Canned Bean recipes

Vegetarian Bean Burgers

Warming Vegetable Curry Bowl (Healthy Eating on a Budget p.38)


5. Tomato Puree

Warming Vegetable Curry Bowl

Not essential but nice to have, tomato puree is great for meat dishes as well as adding to soups. When making tomato soup I’ll either add tomato puree or tomato paste to add a stronger tomato flavour.


Tomato Puree Recipes

Warming Vegetable Curry Bowl (Healthy Eating on a Budget p.38)

What are your essential tins to have?  Let me know in the comments so I can whip up some new recipes for you!


Not getting our weekly newsletters? Sign up here and we’ll email you!

Main image by Zissy Lewin

Zissy Lewin

Zissy Lewin

Zissy is the co-founder of Nutreats. She likes to make things, do things and wear things.
Zissy Lewin
No Comments Yet

Leave a Reply

Your email address will not be published.