Quick Answers
There are a few quick ways to eat garbanzo beans (also known as chickpeas) straight from the can:
– Drain and rinse the beans, then eat them plain as a snack.
– Drain and add seasonings like olive oil, lemon juice, salt and pepper for a quick salad.
– Mash the beans with tahini, lemon, and garlic to make hummus.
– Add the beans to a green salad, grain bowl, or pasta dish.
– Purée beans with olive oil and seasonings to make bean dip.
– Sauté beans with veggies and seasonings for a quick skillet meal.
Should You Drain and Rinse Canned Beans?
Draining and rinsing canned beans is generally recommended before eating or cooking with them. Here’s why:
– Draining removes the liquid in the can, which can have a high sodium content. Rinsing helps reduce some of the sodium further. This allows you to control how much salt is added.
– Rinsing helps remove some of the starch-based liquid known as aquafaba. This can eliminate unwanted texture or flavor.
– For recipes where you want the beans to absorb other flavors (like a salad), rinsing helps remove the can flavors.
– Rinsing gets rid of any loose skins or debris from the canning process.
However, rinsing isn’t strictly necessary. You can use canned beans directly in soups or stews where you want the liquid or don’t mind the salt content. Skip the rinse if you’re short on time!
How to Drain and Rinse Canned Beans
1. Open the can and pour the beans into a colander in the sink. Let the liquid drain out.
2. Give the colander a shake or two to get rid of excess liquid.
3. Run cool water over the beans, stirring them around with your hand or a spoon.
4. Drain well again. The beans are now ready to use!
Tips for Eating Canned Beans
Here are some tips to make canned beans tastier and easier to incorporate into meals:
– Try different bean varieties. Popular types include chickpeas (garbanzo beans), kidney beans, black beans, cannellini beans, and pinto beans.
– Season beans to boost flavor. Add olive oil, lemon juice, garlic, herbs, spices, etc. Beans tend to be neutral in flavor and take on added seasonings well.
– Mash beans to make dips and spreads. Try making hummus, bean dip, or creamy salad dressings.
– Purée beans into soups, stews, and chilis for a thicker texture.
– Add beans to greens or grain bowls. They provide protein, fiber and texture.
– Toss beans in pasta, pasta salad, or grain-based salads like farro or barley.
– Sauté beans in a little oil for a quick side dish or taco filling. Add veggies for more nutrients.
– Keep a stash of beans in the pantry. Canned beans are shelf-stable, so they’re easy to stock up on.
Simple Canned Bean Recipes
Here are a few quick and easy recipes for how to eat canned beans:
Mediterranean Chickpea Salad
Ingredients:
– 1 (15 oz) can chickpeas, drained and rinsed
– 1 cucumber, chopped
– 1 cup cherry tomatoes, halved
– 1/2 red onion, thinly sliced
– 1/4 cup olive oil
– 3 tablespoons lemon juice
– 1 teaspoon dried oregano
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the chickpeas, cucumber, tomatoes and onion.
2. In a small bowl, whisk together the olive oil, lemon juice, oregano, and salt and pepper.
3. Pour dressing over salad and toss to coat.
4. Let sit for flavors to meld, about 15 minutes, before serving.
Spicy Black Bean Dip
Ingredients:
– 1 (15 oz) can black beans, drained and rinsed
– 1 garlic clove
– 2 tablespoons olive oil
– 3 tablespoons lime juice
– 1/2 teaspoon chili powder
– 1/4 teaspoon cumin
– 1/4 teaspoon smoked paprika
– Salt and pepper to taste
Instructions:
1. In a food processor, combine the black beans, garlic, olive oil, lime juice, chili powder, cumin, paprika and salt and pepper.
2. Pulse until smooth and creamy, scraping down sides as needed.
3. Transfer to a bowl, adjust seasonings, and serve with tortilla chips.
Southwest Kidney Bean Salad
Ingredients:
– 1 (15 oz) can kidney beans, drained and rinsed
– 1 cup corn kernels, fresh or canned
– 1 avocado, diced
– 1 tomato, diced
– 1/4 cup chopped cilantro
– 3 tablespoons lime juice
– 2 tablespoons olive oil
– 1/2 teaspoon chili powder
– 1/4 teaspoon cumin
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the kidney beans, corn, avocado, tomato and cilantro.
2. In a small bowl, whisk together the lime juice, olive oil, chili powder, cumin and salt and pepper.
3. Pour dressing over bean mixture and stir to coat evenly.
4. Let sit 15 minutes for flavors to blend. Adjust seasonings and serve.
Are Canned Beans Healthy?
Beans are well-known for being a highly nutritious food. Here are some of the key benefits canned beans can provide:
– High in protein – Beans offer plant-based protein, with about 5-10 grams per 1/2 cup serving.
– Good source of fiber – Fiber supports digestive and heart health. Beans contain about 5-7 grams per serving.
– Low in fat – Most of the calories in beans come from complex carbs and protein, not fat.
– Rich in minerals – Beans, especially darker varieties, contain iron, potassium, magnesium and zinc.
– Heart healthy – The fiber, minerals, antioxidants and plant protein in beans support cardiovascular health.
– Help regulate blood sugar – The fiber and protein help prevent unhealthy spikes and dips in blood glucose levels.
– May support weight management – Beans are low in calories but high in nutrients and satiating fiber and protein. This can help with weight loss.
The canning process itself doesn’t appear to significantly change the nutritional value of beans. Just watch out for varieties canned with lots of added sugar or sodium. But overall, beans canned in just water are a nutritious pantry staple.
Are Canned Beans Processed?
While canned beans undergo processing, they remain a whole food that provides benefits:
– The canning process involves cooking mature, dried beans until heated through, then sealing them into cans.
– No ingredients are added aside from possibly salt, so the beans retain their nutrients.
– The process makes beans more convenient and digestible. The prep work of soaking and boiling dried beans is done.
– Canned beans have a longer shelf life of 1-2 years. Dried beans last just 6 months or so.
– Canned beans are cooked and ready to eat – a big time saver over dried.
– The canning allows beans to be eaten year round, not just during harvest seasons.
– When stored properly, canned beans pose little risk of contamination or foodborne illness.
So while processed, canned beans retain their nutritional value and offer safety and convenience. Moderation is key, as with any food. But beans canned in just water provide an easy way to gain their health benefits.
Are Canned Beans Bad for You?
Canned beans themselves are not inherently unhealthy. However, there are a few things to keep in mind:
– Sodium content can vary widely between brands, from as low as 140mg per serving to 600mg+. Choose low sodium or no salt added versions if blood pressure is a concern. Or rinse before eating to remove some sodium.
– Look out for added sugars in the ingredients list, like high fructose corn syrup. Opt for beans in water without added sugars.
– Acrylamide is a potential carcinogen formed in starchy foods during high-heat cooking. Canned beans likely contain somewhat higher levels than boiled dried beans. Acrylamide is also in fries, baked goods, coffee. But the fiber benefits of beans outweigh this small risk.
– BPA lining in cans could potentially leach into food. Some brands now use non-BPA liners, or tetra packs instead of cans. If concerned, transfer canned beans to a non-BPA container before storage.
– Like other legumes, beans contain antinutrients like phytic acid and lectins. Soaking, sprouting and cooking reduces these. Bean consumption is encouraged in mainstream dietary guidance.
Overall, rinsing and moderation helps minimize risks. When consumed as part of an overall healthy diet, canned beans offer more benefits than harms.
Common Questions
Can you eat canned beans without cooking?
Yes, canned beans can be eaten straight out of the can without cooking. They are fully cooked during the canning process. Simply drain and rinse the beans, then enjoy them cold in salads, dips and other unheated dishes. They can also be heated through if a warm dish is preferred.
Are canned beans already cooked?
Yes, canned beans are fully cooked and ready to eat. The canning process involves bringing dried beans to a boil to cook them through and make them shelf-stable. No further cooking is needed, though canned beans can be included in cooked recipes to heat them through and blend flavors.
Is it better to cook dried or canned beans?
Dried beans are cheaper and involve less processing. But canned beans offer more convenience. Canned beans have a softer texture, though some prefer the firmer bite of soaked dried beans. Nutritionally, dried and canned are comparable. Choose based on your budget, time constraints, texture preferences and how often you’ll use them.
How long do canned beans last?
Unopened canned beans can last 1-2 years past the “best by” date on the label if stored in a cool, dry pantry. Once opened, canned beans last 4-5 days refrigerated. For maximum shelf life, transfer the unused portion to a sealed container and refrigerate with the liquid to prevent drying out. Properly stored, opened canned beans maintain quality for about a week.
Can you freeze canned beans?
Yes, leftover canned beans can be frozen for longer storage. Allow them to cool completely after opening, then transfer to freezer bags or containers, leaving 1/2 inch headspace. Add some of the liquid from the can to help prevent freezing solid. Frozen canned beans will keep for 4-6 months. Thaw overnight in the refrigerator before using.
Conclusion
Canned beans provide an affordable, convenient way to gain the nutritional benefits of beans. Look for low or no salt added varieties canned in water, and rinse them before eating. Incorporate beans into salads, dips, spreads, soups, stews, and other dishes. Stored properly, canned beans are a healthy pantry staple that’s easy to use in a variety of recipes. With a little creativity, canned beans can be transformed into delicious, nutritious meals and sides.