A tin of beans and pantry staples make a filling supper in under half an hour. This is a warming one-pot meal that needs only what you have on hand, built on garlic and the beans themselves.

Serves 2. 25 minutes, 8 at the stove.

About 740 calories a serving, 14 g protein, 134 g carbohydrate, 15 g fat. From USDA figures for 100% of the ingredients; amounts are the recipe's.

1. Heat 2 tablespoons oil in a wide pot or skillet over medium heat. Slice 1 small onion and mince 3 cloves garlic, then cook them until softened, about 3 minutes, stirring often.3 min
2. Add 3/4 cup rice and stir for 1 minute until the grains are coated. Pour in 1 and 3/4 cups water, scraping up any browned bits from the bottom. Bring to a simmer.
3. Stir in the tin of drained kidney beans, 1 teaspoon salt, and 1/4 teaspoon pepper. Cover and cook until the rice is tender and the liquid is absorbed, about 15 minutes. Do not stir.15 min
4. Remove from heat and let stand covered for 2 minutes. Taste and adjust the seasoning with more salt and pepper if needed. Fluff with a fork before serving.

Note Swap the rice for pasta if you prefer. Leftovers keep covered in the fridge for three days and reheat gently with a splash of water. Serve with pickled vegetables or hot sauce on the side.

Quick-cooked beans become creamy without soaking. This is what you make when you have dried beans to use and time to let them simmer tonight.

Serves 2. 75 minutes, 15 at the stove.

About 170 calories a serving, 3 g protein, 9 g carbohydrate, 15 g fat. From USDA figures for 100% of the ingredients; amounts are the recipe's.

1. Rinse 1 cup dried kidney beans and place in a pot with 4 cups water. Bring to a boil, then reduce to a simmer for 50 minutes, until the beans are tender but not falling apart, stirring halfway through.50 min
2. While the beans cook, heat 2 tablespoons oil in a wide skillet over medium heat. Dice 1 medium onion and cook it, stirring often, until golden, about 8 minutes. While the onion cooks, mince 2 cloves garlic.8 min
3. Add the minced garlic and 1 teaspoon cumin to the onion and cook, stirring, for 1 minute until fragrant.1 min
4. Add the cooked beans and their broth to the skillet with the onion and garlic. Tear or chop 4 ounces fresh greens and stir them in until wilted, about 2 minutes. Taste and add salt and pepper to your liking.2 min

Note Swap spinach for any tender greens or use frozen. Keeps for three days in the fridge; thin with water when reheating. Serve in bowls with crusty bread to soak up the broth or with rice.

A quick pasta built on half a pot of cooked kidney beans and a hit of garlic and cumin. The beans break down slightly as they warm, thickening the sauce and giving it body. This is the kind of weeknight dinner that tastes like you planned ahead.

Serves 2. 25 minutes, 10 at the stove.

About 840 calories a serving, 33 g protein, 141 g carbohydrate, 19 g fat. From USDA figures for 100% of the ingredients; amounts are the recipe's.

1. Bring a large pot of salted water to a boil and cook 6 ounces of pasta until al dente, about 10 minutes; drain and set aside.10 min
2. While the pasta cooks, heat 2 tablespoons oil in a large skillet over medium heat and add 1 medium onion, chopped, and 2 minced garlic cloves; cook, stirring often, until the onion softens, about 4 minutes.4 min
3. Stir 1 teaspoon cumin into the onion, then add the cooked kidney beans and one 14-ounce can of tomatoes (with juice); bring to a simmer and cook for 5 minutes, breaking some of the beans against the side of the pan as they warm.5 min
4. Season the bean sauce with salt and pepper to taste, then fold in the drained pasta and toss gently to coat; serve hot.

Note Swap the canned tomatoes for fresh tomatoes, chopped, if you have them on hand. Leftovers keep covered in the fridge for three days; reheat gently with a splash of water. Serve with a green salad or crusty bread to soak up the sauce.