Canned vegetables are a handy staple for those who are busy yet health conscious. Choose vegetables that are preserved in salty water only and stay away from those containing sugar or preservatives. Rinsing the vegetables in a strainer under running water removes up to 40% of the salt content. Stock up on a variety of vegetables, including plenty of legumes, such as beans, chickpeas and lentils as these are rich in fibre and protein.
Canned vegetables can be used as a side to grilled chicken breasts, fish or an omelette.
They can be added to cold pasta or rice salads.
Legumes, especially lentils can be added to soups to thicken their consistency and texture.
Borlotti beans, chickpeas or cannelini may be blended with olive oil, herbs (such as parsley, chives, oregano) and garlic to make a tasty vegetarian dip