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Canned beans are nutritional powerhouses. They are high in fibre, low in fat and are a good source of protein. Eating beans can lower blood cholesterol, help with weight management and blood sugar control.

Don’t count beans out because they are canned. You can continue to get the great taste, convenience and nutritional benefits of canned beans by following a common food prep practice: draining and rinsing.

Some people prefer using dry beans as they are unprocessed, while others prefer using canned for their convenience. Either way, beans are nutritional powerhouses. They are high in fibre, low in fat and are a good source of protein. 

For most beans, it is best to soak before cooking – unless they are high quality and relatively fresh. Use 3 cups (750 mL) of water for each cup (250 mL) of sorted and rinsed beans. Use one of these soak methods: quick soak, overnight soak, microwave soak.

Blending beans into other foods is a great way to extend the reach and reduce the cost of a meal. It’s also a great way to introduce picky eaters to beans for the first time.

You can either use whole cooked beans, or if you need to be sneaky, you can finely chop with a knife or mash with a potato masher. Combine the beans with ground meat for hamburgers, meatballs, tacos and more!

They are nutritious, versatile and inexpensive, but beans aren’t everyone’s favourite food. Cooked beans can be easily puréed and hidden in so many dishes, even the pickiest of eaters won’t know. 

Puréed beans are great for thickening stews, soups and sauces. They can also be added to mashed potatoes, are delicious in dips, desserts, baked goods and even a batter for corndogs.

Beans are a staple pantry item but how long is too long to keep them? Unopened canned beans store well in a cool, dry place for up to one year or until the best before date on the can. Store dry beans in a tightly covered container in a cool, dry place.

When adding frozen beans to recipes such as soups, stews and chilis the trick is to add at the simmer stage to avoid splitting. Cooked beans may be stored in the freezer for approximately 6 months. When ready to use, place beans in sealed bag in warm water to thaw more quickly.