Canned and preserved foods are easy to use, accessible, and contain as many vitamins and proteins as their fresh counterparts—it would be crazy go without them! If you’re not sure how to best use canned vegetables, fruits and legumes, here are some clever ideas.

1. Lentils in soups and stews

Since they are high in protein, simply add a can of lentils to a vegetable soup to make an instant meal. The texture of lentils is very tender so you can integrate them into a soup and mash them to make a smooth purée that will give more body to your meal.

Try this recipe: Lentil Soup

2. Canned olives for an easy aperitif

Olives canned in water are often more accessible than those in oil—and they’re just as tasty, especially as an aperitif snack, breaded and served with a flavoured mayonnaise dip. You can also give a zip to plain olives by mixing them with fresh herbs, oil, vinegar and cubes of cheese.

Try these recipes:

Oven-fried stuffed olives & citrus mayonnaise

Cocktail olives with manchego cheese

3. Tuna for protein-rich pasta

Canned tuna isn’t just for packed-lunch sandwiches; it also works super well in pasta dishes with pesto, cheese, Mediterranean-style, or even simple spaghetti. As the tuna is already cooked, it only needs to be heated for a few minutes with the other ingredients to warm it up.

Try this recipe: Pasta Salad with Avocado and Tuna by RICARDO

4. Legumes for comfort dishes

Legumes like chickpeas, beans and lentils are the basis of many comfort food dishes which can be cooked in a fraction of the time using their canned versions. Prepare a quick dal with a good dose of curry, chickpea stew or minestrone soup.

Try this recipe: Green Minestrone by RiCARDO

5. Canned fruit for simplified desserts

In the middle of winter, it is not always easy to find fresh fruits and vegetables, and even less, seasonal ones. Canned fruit has been preserved at its peak freshness and is available year-round. Use it in desserts like upside-down cakes or simply blend it into a purée that kids can enjoy after dinner.

Try this recipe: Pineapple upside-down cake