Canned beans sit on the pantry shelf like the reliable friend who’s perpetually available when you need them, poised to bail out dinner or help with the making of something just terrific. For far too long, they’ve been the plan B, added to chili or dumped into stew at the last second. But these teeny tiny legumes are capable of doing a whole lot more Band-Aid fix. They’re affordable, they’re nutritious, and they can make any dinner night a wow night. Cookbook author Hetty McKinnon shared with me her kitchen failure: she poured a whole can of chickpeas, liquid and everything, into her blender while preparing hummus. Whereas disaster was imminent, she stirred up this smooth, airy hummus that completely changed the game. In an interview with The Guardian, she said it paired well with veggies, crackers, or bread a fortunate accident that shows what happens to canned beans if you simply leave them alone.
That’s the tale of why canned beans deserve to be center stage. Not only are they convenient, but they’re a nutritional powerhouse, filled with flavor, and full of creativity. Let us explain why you should put them center stage in your kitchen and some simple ways to add them to everything from soup to sweet treats.
1. Healthy Pack
Canned beans are a health benefit in a can. They’re full of fiber, something we don’t consume enough of. Canning actually makes the fiber more accessible for your body, assists with digestion, and keeps your tum too happy. Fiber stabilizes your blood sugar so you won’t have that energy crash, and it’ll keep you feeling fuller longer, which is awesome if you’re dieting to weigh a specific weight. And a heart health hero, reducing blood pressure and “bad” cholesterol.
Canned Salad
Equipment
- 1 Large Mixing/Serving Bowl
- 1 Chef’s knife
- 1 Cutting Board
- 1 Citrus Zester
- 1 Spatula or Tongs for tossing
Ingredients
Main
- One 14- to 15-ounce can low-sodium white beans or black-eyed peas rinsed and drained
- One 14-ounce jar artichoke hearts drained, rinsed and quartered
- One 14-ounce can hearts of palm drained and cut into about 1/2-inch slices
- 4 ounces crumbled feta
- 3 to 4 celery stalks peeled and cut into about 1/2-inch pieces, plus some coarsely chopped celery leaves
- 1 cup grape tomatoes cut in half
- 3 tablespoons extra-virgin olive oil
- 1 tablespoon finely grated lemon zest plus 1 or 2 lemons halved
- Kosher salt
- 1/4 cup pine nuts toasted
Instructions
- Combine the beans, artichoke hearts, hearts of palm, feta cheese, celery and leaves, tomatoes, oil and lemon zest in a large serving bowl. Squeeze on lots of lemon juice to make the salad taste really bright, then sprinkle on about 1/2 teaspoon salt. Toss really well and season with more salt to taste. Sprinkle on the pine nuts.
Notes
Concerned that beans will make you bloated? That’s just their prebiotic fiber getting your good gut bugs revved up. If you’re a new bean eater, you may experience some initial bloating, but cook them up on a regular basis, and your body will adjust. Trust me, it’s worth it. Beans contain protein for healthy muscles and bones, iron for energy (a vegetarian’s or expectant person’s need), and antioxidants in order to feel wonderful and combat disease. It’s difficult to imagine food doing all that with all that little stuff.
Pasta e Fagioli with Instant Ramen Noodles
Equipment
- 1 Large Pot or Dutch Oven For sautéing and simmering the soup
- 1 Cutting Board For vegetable preparation
- 1 Chef’s knife For finely chopping vegetables
- 1 Measuring Spoons and Cups For accurate ingredient measurement
- 1 Wooden Spoon or Ladle For stirring and serving
Ingredients
Main
- 2 teaspoons extra-virgin olive oil
- 2 tablespoons finely chopped onion
- 1 medium carrot peeled and finely chopped
- 1 celery stalk finely chopped
- 2 cups water
- 1 cup no-salt-added canned diced tomatoes
- ½ teaspoon dried oregano
- 1 3 ounce package ramen-noodle soup mix
- 1 cup rinsed no-salt-added canned cannellini beans
- 2 tablespoons chopped fresh flat-leaf parsley
Instructions
- Heat the extra-virgin olive oil in a large pot or Dutch oven over medium heat.
- Add the finely chopped onion, carrot, and celery to the pot. Sauté for 5-7 minutes, stirring occasionally, until the vegetables are softened and translucent.
- Stir in the water, no-salt-added diced tomatoes, and dried oregano. Bring the mixture to a gentle simmer.
- Reduce the heat to low, cover the pot, and let it simmer for 5 minutes, allowing the flavors to meld.
- Uncover the pot and add the cannellini beans and the ramen noodles (discarding the seasoning packet for now).
- Increase the heat to medium-high and cook for 3-5 minutes, or until the ramen noodles are tender, stirring occasionally to prevent sticking.
- Remove the pot from the heat. Stir in about half of the ramen seasoning packet, then taste and add more to your preference, keeping in mind the sodium content.
- Stir in the chopped fresh flat-leaf parsley.
- Ladle the Pasta e Fagioli into serving bowls and serve hot.
Notes
2. Sodium? No Big Deal
Individuals grumble too much about sodium found in canned beans, but it is not as bad as you think. Now you can just pick no salt or low sodium cans at the local grocery store, so it’s not hard. For regular cans, rinse under cold running water. A 2011 Journal of Culinary Science & Technology study demonstrated rinsing reduces sodium by approximately 41% fixed! I do this on all cans of beans, and it’s only about 10 seconds.
Hummus
Equipment
- 1 Food Processor Fitted with the steel blade
- 1 Set of Measuring Cups
- 1 Set of Measuring Spoons
- 1 Rubber Spatula For scraping down the food processor bowl
- 1 Serving Bowl
Ingredients
Main
- 4 garlic cloves
- 2 cups canned chickpeas drained, liquid reserved
- 1 1/2 teaspoons kosher salt
- 1/3 cup tahini sesame paste
- 6 tablespoons freshly squeezed lemon juice 2 lemons
- 2 tablespoons water or liquid from the chickpeas
- 8 dashes hot sauce
Instructions
- Turn on the food processor fitted with the steel blade and drop the garlic down the feed tube; process until it’s minced. Add the rest of the ingredients to the food processor and process until the hummus is coarsely pureed. Taste, for seasoning, and serve chilled or at room temperature.
Notes
Here’s the thing: sodium in canned beans is added to them for flavor, not to preserve them, so rinsing won’t affect their quality. And let us tell you, beans aren’t the sodium bogeymen. The American Heart Association estimates that less than 1% of the sodium in our diets is from canned vegetables. The culprits, really? Bread, pizza, and sandwiches. Rince those beans and cook in peace.
3. Your Plant Based BFF
Plant based diet is where it’s at these days, and canned beans are in on the fun. A BUSH’s Beans survey discovered that more than one third of Americans are attempting to eat more plant foods, either totally vegan or reducing meat consumption. Beans reign supreme because they are both a veggie and protein, and your meals are packed full of nutrients with minimal fuss.
You don’t have to ditch meat entirely. My family loves a good burger, but we’ve started mixing mashed white beans into ground turkey for meatballs. It stretches the meat, adds fiber, and keeps everything juicy. Same goes for chili toss in kidney or black beans with some ground beef, and you’ve got a hearty dish with less meat and more flavor. It’s an easy way to eat healthier without feeling like you’re missing out.
4. So Many Ways to Use Them
Canned beans are the food world’s Swiss Army knife. White beans, black beans, chickpeas, or pinto, they each have a little something special. Mash them up, puree them, roast them, or toss them whole in and toss, and they’re wonderful in whatever breakfast, lunch, dinner, snacks, even desserts.
No soaking or simmering of water required. Just open a can, rinse, and you’re away. Create rich hummus, hot chili, fresh salad, or even a dessert chickpea dip. They’re great for wild nights when you haven’t got time to mess around but would like something great. I stock a few cans on the shelf for those “what’s for dinner?” evenings and am never disappointed.
5. Nice to Your Pocket and the Environment
Canned beans are a budget-conscious and environmentally friendly winner. They’re time savers none of this pre soaking and simmering for hours saves you so much time whipping up a meal in minutes is a surefire time saver when you’re short on time. They’re also much less expensive than most meat meals, which means you can feed your loved ones without eating into your pocket.
Their months-long shelf life is only one additional benefit. Buy them in bulk when they’re discounted and they’ll sit in the back of your pantry gathering dust until you finally get around to using them, no chance of spoilage. That equals reduced wasted food, kinder to the planet and your wallet. Beans pack nutrition, flavor, and value into one convenient package, so it’s no wonder they’re the intelligent choice for anyone who will be cooking intelligently.
Scrumptious Ways to Prepare with Canned Beans
Now that you’ve learned about all the wonderful things canned beans are, it’s time to discuss what to do with them. From comforting soups to fresh salads and filling dinners, some ideas to get you started are outlined below.
Soups and Stews: Cozy and Comforting
A bowl of soup or stew can’t be beat, and canned beans make it so easy. Tuscan Bean Soup with cannellini beans, rosemary, and kale is comforting and rich, but don’t have to spend half a day cooking. Pasta e Fagioli mixes cannellini beans, pasta, and vegetables together for an easy, satisfying meal. For something heartier, a Bean and Barley Stew made with navy beans and root vegetables is perfect for cold winter evenings.
Black Bean Soup
Equipment
- 1 Large Heavy Pot (Dutch Oven) Essential for even heat distribution and simmering.
- 1 Cutting Board
- 1 Chef’s knife
- 1 Wooden Spoon or Spatula For stirring and scraping.
- 1 Measuring Cups and Spoons
Ingredients
Main
- 10 slices bacon finely chopped
- 2 medium onions chopped (about 2 1/2 cups)
- 6 garlic cloves pressed
- 1 14 1/2-ounce can reduced-sodium chicken broth
- 1 1/2 cups canned chopped tomatoes
- 2 tablespoons ketchup
- 2 teaspoons Worcestershire sauce
- 1 tablespoon chili powder
- 4 15 1/2-ounce cans black beans, drained but not rinsed
- Kosher salt and freshly ground black pepper
- 1 bunch cilantro
- juice of 1/2 lime
- Thinly sliced scallions for garnish
- Sour cream for garnish
- Grated cheddar for garnish
Instructions
- Put the bacon into a large heavy pot and place it over medium heat. Cook until it starts to give up its fat, about 4 minutes. Stir in the onions and cook, stirring, until they start to turn translucent, about 4 minutes. Stir in the garlic and cook until you can smell it, about 1 minute. Add the broth, tomatoes, ketchup, Worcestershire, and chili powder. Stir in the beans, turn the heat to high and bring to a boil. Adjust the heat so the soup is bubbling gently and cook 10 minutes. Season with salt and pepper.
- Meanwhile, pick off all the thick stems from the cilantro. Wash it and shake dry. Chop the cilantro coarsely and stir it into the soup when it has been simmering 10 minutes. cook until the soup is thickened, about 5 minutes. Stir in the lime juice. Serve with the garnishes.
Notes
A Three Bean Chili with pinto, black, and kidney beans is a vegetarian favorite, seasoned and textured to perfection. For something just a bit more exotic, Smoky Spanish Tomato Soup employs cannellini beans to transform plain tomato soup into a rich and filling meal. These are like they’ve cooked all day but take just minutes to put together.
Salads and Dips: Fresh and Fun
Canned beans are also a winner among cold foods. A Mediterranean Bean Salad with chickpeas, red pepper, cucumber, and olives is a refreshing, satisfying lunch or summer barbecue side dish. White Bean Dip with rosemary and garlic is an easy, refined appetizer on the spur of the moment. Kick up Spicy Bean Dip with black beans, jalapeños, and lime as a game-day treat.
The Three Bean Salad of green beans, cannellini beans, and kidney beans in tangy vinaigrette is a homey, stand-by picnic fare. Or Black Bean Salsa with onion, corn, and cilantro as a dip or spooned over grilled chicken. Both are great for demonstrating the way beans bring out new flavors.
Hearty Mains: Dinner Done Right
Beans can be the main course for supper. Black Bean Burgers are spicy and moist, consisting of black beans mashed and spiced add your desired toppings. Black Bean Tacos with avocado and corn are quick and light, perfect for a meatless meal. Bean and Cheese Enchiladas with refried pinto beans are cheesy and comforting, baked in a rich red sauce.
Three Bean and Beef Chili
Equipment
- 1 Large Pot or Dutch Oven Essential for simmering chili
- 1 Cutting Board
- 1 Chef’s knife
- 1 Wooden Spoon or Heat-Resistant Spatula For stirring and breaking up meat
- 1 Measuring Spoons
Ingredients
Main
- 1 tablespoon olive oil
- 1 onion diced (1 cup)
- 1 red bell pepper diced (1 cup)
- 2 carrots diced (1/2 cup)
- 2 teaspoons ground cumin
- 1 pound extra-lean ground beef 90 percent lean
- One 28-ounce can crushed tomatoes
- 2 cups water
- 1 chipotle chile in adobo sauce seeded and minced
- 2 teaspoons adobo sauce from the can of chipotles
- 1/2 teaspoon dried oregano
- Salt and freshly ground black pepper
- One 15.5-ounce can black beans drained and rinsed
- One 15.5-ounce can kidney beans drained and rinsed
- One 15.5-ounce can pinto beans drained and rinsed
Instructions
- Heat the oil in large pot or Dutch oven over moderate heat. Add the onion, bell pepper and carrots, cover and cook, stirring occasionally until the vegetables are soft, about 10 minutes. Add the cumin and cook, stirring, for 1 minute. Add the ground beef; raise the heat to high and cook, breaking up the meat with a spoon, until the meat is no longer pink. Stir in the tomatoes, water, chipotle and adobo sauce, oregano and salt and pepper. Simmer, partially covered, stirring from time to time, for 30 minutes. Stir in the beans and cook, partially covered, 20 minutes longer. Season, to taste, with salt and pepper.
Notes
For a fast weeknight meal, Spicy Bean Burritos enclose black beans, rice, and cheese in a tortilla with salsa on the side. Sweet Potato and Black Bean Curry over rice combines sweet and hot together. Or enjoy a Vegetarian Shepherd’s Pie topped with kidney beans and lentils beneath silky mashed potatoes it’s a comforting, veggie version of a classic.
Three Bean Salad
Equipment
- 1 Colander For draining and rinsing beans
- 1 Large Mixing Bowl For preparing and tossing the salad
- 1 Microplane or Fine Grater For grating garlic
- 1 Whisk For emulsifying the dressing
- 1 Chef’s Knife and Cutting Board For chopping vegetables and herbs
Ingredients
Main
- One 15-ounce can chickpeas
- One 15-ounce can black beans
- One 15-ounce can butter beans
- 1 clove garlic
- 1 teaspoon honey
- 1 tablespoon Dijon mustard
- 1 tablespoon white wine vinegar
- 1/4 cup olive oil
- 1 teaspoon zaatar
- Kosher salt and freshly ground black pepper
- Juice of 1 lemon
- 3 tablespoons fresh mint leaves chopped
- 3 tablespoons fresh parsley leaves chopped
- 3 tablespoons fresh tarragon chopped
- 4 stalks celery finely diced
- 1/2 red onion or 1 shallot small dice
Instructions
- Drain and rinse all the beans in a colander. Set aside and allow to fully dry.
- Grate the garlic on a rasp over a large bowl. Whisk in the honey, Dijon, vinegar, olive oil, zaatar, salt, pepper, lemon juice, 1 tablespoon mint, 1 tablespoon parsley and 1 tablespoon tarragon. Add the celery, diced onion and the beans, then 1 more tablespoon of each herb, and toss to coat. Garnish with the remaining tablespoon of each herb. Serve immediately or store in the fridge until ready to serve, for up to 3 days.
Notes
Snacks and Surprises
Beans don’t stop for dinner. Hetty McKinnon’s Whipped Hummus With Roasted Carrots & Za’atar Oil, a favorite, employs chickpea liquid to produce a light and airy dip. Good old-fashioned, simple Baked Beans on Toast made with navy beans serves as breakfast or snack. Bean and Corn Quesadillas, which are cheesy and child-friendly, and Bean and Tomato Bruschetta featuring cannellini beans and cherry tomatoes are a sophisticated appetizer. For a wild card, Pumpkin Pie Dessert Hummus made with chickpeas and pumpkin is a nutritious, fall-flavored cookie or fruit dip.
Bruschetta with White Beans, Sun-dried Tomatoes and Basil
Equipment
- 1 1-Quart Saucepan
- 1 Grill or Stove-top Grill Pan
- 1 Saute Pan
- 1 Slotted Spoon
- 1 Cutting Board and Chef’s Knife For preparing ingredients like garlic, basil, and sun-dried tomatoes
Ingredients
Main
- 3/4 cup cannelloni beans
- 1/4 cup extra-virgin olive oil
- 1 garlic clove peeled
- 1 bay leaf
- 1/2 teaspoon salt
- 1 small baguette sliced into thick pieces
- 1 tablespoon thinly sliced garlic plus 1 garlic clove, peeled, for coating bread
- 2 tablespoons extra-virgin olive oil
- 1/2 teaspoon chili flakes
- 8 to 10 basil leaves
- 1/3 cup oil-packed sun-dried tomatoes drained and sliced 1/4-inch thick
- 2 tablespoons chopped fresh parsley
- Lemon juice
- Salt and fresh black pepper
- 2 ounces ricotta salata cheese grated large
Instructions
- Rinse the beans well and then put in a 1-quart saucepan. Cover with water to 1-inch over the top of the beans. On medium-high heat, bring to a boil. Immediately take the pot away from the burner, cover and hold for 1 hour. Change the water; add half of the extra-virgin olive oil, 1 garlic clove and the bay leaf. Cook beans on low. Simmer for about 40 minutes or until tender. During last 10 minutes, add 1/2 teaspoon salt. Stir in carefully. Remove from heat and hold in the saucepan with the cooking liquid until cool. This may be done 1 to 2 days before serving, and kept refrigerated.
- For the bruschetta topping:
- Preheat a grill or stove-top grill pan.
- Grill the bread on both sides until crispy. Be careful on high heat as bread burns easily.
- While bread is grilling, in a saute pan on medium heat, toast the sliced garlic in the olive oil. When it is light golden, add the chili flakes, cook for 10 seconds and then add the basil leaves. Do this carefully, as the basil may spatter some oil.
- With a slotted spoon, transfer the beans to the pan. Add 1 to 2 tablespoons of the bean cooking liquid (or liquid from canned beans) and mix all together. Hold warm. Adjust consistency, as necessary, with the bean liquid, a little at a time.
- When the basil leaves are wilted, remove mixture from the heat. Add the sun-dried tomatoes and chopped parsley. Toss to combine and adjust the seasoning with lemon juice, to taste, and salt and pepper.
- Lightly swipe the remaining garlic clove on 1 side of the bread. Arrange the toasted bruschetta on a serving platter and drizzle with the remaining extra-virgin olive oil. Top each piece with some of the tomato-bean mixture, then evenly divide the ricotta salata over the mixture. Serve warm.
Notes
Pro Tips for Bean Success
Certain tips will improve your canned beans. Rinse to reduce sodium and increase flavor. Poach with garlic, onions, or herbs to enhance flavor. Blend for creamy dips, mash for burgers, or eat whole for salads and stews. Use beans to substitute some or all meat in dishes for a health advantage and price savings. And don’t discard liquid from chickpeas (aquafaba) it can be whipped up into meringues or vegan mayonnaise.
Harissa Chickpeas with spinach recipes
Equipment
- 1 Large Skillet
- 1 Cutting Board
- 1 Chef’s knife
- 1 Wooden Spoon or Spatula
- 1 Colander For rinsing chickpeas
Ingredients
Main
- 2 Tablespoons olive oil
- 2 garlic cloves roughly chopped
- 1 15 oz can chickpeas garbanzo beans rinsed and drained
- 1 1/2 teaspoons harissa paste more is fine too
- 1/2 teaspoon kosher salt
- 1 Tablespoon chopped fresh mint
- 2 cups fresh spinach
Instructions
- Prepare ingredients by rinsing and draining the chickpeas thoroughly, roughly chopping the garlic, and finely chopping the fresh mint.
- Heat the olive oil in a large skillet or frying pan over medium heat until shimmering.
- Add the roughly chopped garlic to the hot oil and sauté for 1-2 minutes until fragrant, taking care not to let it brown or burn.
- Stir in the rinsed and drained chickpeas along with the harissa paste and kosher salt.
- Continue to cook, stirring occasionally, for 5-7 minutes, allowing the chickpeas to heat through and absorb the vibrant flavors.
- Add the fresh spinach to the skillet, stirring gently until it just wilts, which should only take 1-2 minutes.
- Remove the skillet from the heat to prevent overcooking the spinach.
- Stir in the fresh chopped mint, ensuring it is evenly distributed.
- Taste and adjust seasoning if necessary, adding more harissa for heat or salt to preference.
- Serve the harissa chickpeas hot as a flavorful main course or a robust side dish.
Notes
Canned beans are the MVP of your pantry, waiting to bring flavor, nutrition, and convenience to your recipe. Open a can, get creative, and find out how these beans can revolutionize your cooking. You’ll be wondering why you didn’t do it sooner.
