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 preparation practice: draining and rinsing. This simple step reduces the sodium content of canned beans by more than 40%. You can also purchase no-salt added canned beans.
You can find most beans in grocery stores, organic food stores and bulk food stores. Look for beans in the ethnic, bulk or canned food sections. They are also found in soups or in the baking ingredients aisle.
Unopened canned beans store well in a cool, dry place for up to one year or until the best before date on the can.
- Beans of your choice: Black, red kidney, navy – the options are endless.
- Drain: Pour the contents into a colander and drain. Aquafaba is the thick water in which beans have been cooked. You can reserve this liquid and use in various recipes.
- Rinse: Rinse the beans under tap water for at least 10 seconds and allow to drain for two more minutes. Rinsing the beans before use removes 40% of the salt, as well as reduces the carbohydrates that can cause gas.
Canned Bean Prep
Watch how to cook with canned beans!
Try These Canned Bean Recipes
Black Bean Guacamole
Traditional Mexican guacamole gets a modern face lift with the addition of fibre-rich black beans, tomato, and red onion.
This classic creamy Tuscan soup made with Italian sausage, potatoes, kale and beans is the perfect weeknight meal.
Matcha and Bean Smoothie
Spinach, bananas, matcha powder and white pea beans are blended together for a thick and creamy antioxidant-rich smoothie.