Beans from a can – a staple in many pantries around the world. They’re convenient, affordable, and a great source of protein and fiber. But have you ever wondered how to make the most out of these humble legumes? In this article, we’ll dive into the world of canned beans and explore the best ways to prepare, season, and enjoy them.
The Benefits of Canned Beans
Before we dive into the cooking process, let’s talk about why canned beans are a great addition to any meal. Here are a few benefits:
- Convenience: Canned beans are already cooked, which means you can skip the soaking and cooking time required for dried beans.
- Affordability: Canned beans are generally cheaper than buying fresh or dried beans.
- Shelf-stable: Canned beans can be stored for up to 5 years, making them a great addition to your pantry.
- Nutrient-rich: Canned beans are a great source of protein, fiber, and essential vitamins and minerals.
Choosing the Right Canned Beans
With so many types of canned beans available, it can be overwhelming to choose the right one. Here are a few factors to consider:
Types of Canned Beans
- Black beans: Sweet and slightly sweet, black beans are great in Latin-inspired dishes like rice and beans or tacos.
- Kidney beans: Mild and slightly sweet, kidney beans are a staple in dishes like chili and stews.
- Pinto beans: Mild and creamy, pinto beans are great in dishes like refried beans or bean soups.
- Cannellini beans: Mild and nutty, cannellini beans are great in Italian-inspired dishes like pasta e fagioli.
Labels to Look For
- Low-sodium: If you’re watching your salt intake, look for low-sodium options.
- No added salt: Some canned beans may contain no added salt, but still contain natural sodium.
- Organic: If you’re looking for a more sustainable option, choose organic canned beans.
How to Cook Canned Beans
Now that you’ve chosen your canned beans, it’s time to cook them. Here are a few methods to try:
Drain and Rinse
- Start by draining the liquid from the can and rinsing the beans with cold water.
- This step helps remove excess sodium and improves texture.
Heat and Simmer
- Place the drained and rinsed beans in a pot with enough liquid to cover them (water, broth, or tomato sauce work well).
- Bring the liquid to a simmer and let cook for 10-15 minutes or until the beans are heated through.
Saute with Aromatics
- Heat some oil in a pan and saute onions, garlic, and any other aromatics you like.
- Add the drained and rinsed beans to the pan and stir to combine.
- Cook for an additional 5-10 minutes or until the flavors have melded together.
Seasoning and Spicing Canned Beans
Now that your beans are cooked, it’s time to add some flavor. Here are a few ideas:
Spice it Up
- Add a pinch of cumin or smoked paprika for a smoky flavor.
- Use chili flakes or diced jalapenos for an extra kick.
- Try adding a sprinkle of ground coriander or cilantro for a fresh, herbal flavor.
Acidity and Brightness
- Add a squeeze of fresh lime or lemon juice for a burst of citrus flavor.
- Use a splash of vinegar (apple cider or balsamic work well) for a tangy flavor.
* Add a teaspoon of soy sauce or miso paste for a rich, umami flavor.
* Try using mushroom broth or dried mushrooms for an earthy flavor.
Putting it All Together
Now that you’ve cooked and seasoned your canned beans, it’s time to put them to use. Here are a few ideas:
Tacos
* Use seasoned black beans in tacos with diced tomatoes, avocado, and salsa.
* Add cooked and mashed pinto beans to tacos with ground beef or chicken.
Salads
* Mix cooked and seasoned kidney beans with chopped veggies and a vinaigrette dressing.
* Add cannellini beans to a Caprese salad with fresh mozzarella and basil.
Soups and Stews
* Use cooked and seasoned pinto beans in a hearty bean soup with vegetables and crusty bread.
* Add black beans to a Latin-inspired stew with chicken, onions, and bell peppers.
Conclusion
Canned beans are a versatile and convenient ingredient that can be used in a variety of dishes. By following these simple steps, you can unlock the full potential of canned beans and create delicious, nutritious meals for yourself and your family. So next time you’re at the grocery store, be sure to pick up a can (or two, or three!) of your favorite beans and get creative!
What is the difference between cooking beans from a can versus cooking dried beans?
Cooking beans from a can is a convenient and quick way to prepare beans, as they are already pre-cooked and ready to use in recipes. On the other hand, cooking dried beans takes longer and requires soaking and simmering to rehydrate them. While cooking dried beans can be a healthier and more cost-effective option, it requires more time and planning.
Canned beans, on the other hand, are already cooked and can be used straight from the can. This makes them ideal for busy weeknights or when you’re short on time. Additionally, canned beans are often already seasoned and can add flavor to your dish. However, they may contain added sodium and preservatives, so be sure to rinse them before using.
Do I need to rinse canned beans before using them?
Yes, it’s a good idea to rinse canned beans before using them. Rinsing canned beans can help reduce the sodium content and remove any excess salt or preservatives that may be present in the canning liquid. Rinsing also helps to remove any excess starch, which can make the beans taste fresher and less starchy.
To rinse canned beans, simply drain and rinse them under cold running water or in a fine-mesh strainer. This only takes a minute, but it can make a big difference in the flavor and texture of your dish. After rinsing, your beans are ready to use in your recipe.
How do I season canned beans to add more flavor?
Canned beans can be seasoned to add more flavor and depth to your dish. One way to add flavor is to sauté the beans with some aromatics like onions, garlic, and spices. You can also add herbs and spices directly to the beans, or use them to make a sauce or broth to simmer the beans in.
Another way to add flavor is to mash or puree the beans with some olive oil, lemon juice, or broth. This can help to bring out the natural flavors of the beans and add a creamy texture to your dish. Experiment with different seasonings and spices to find the combination that you like best.
Can I use canned beans in place of cooked dried beans in a recipe?
In most cases, you can use canned beans in place of cooked dried beans in a recipe. However, keep in mind that canned beans have a softer texture and may not hold their shape as well as cooked dried beans. This can affect the overall texture and appearance of your dish.
If you’re substituting canned beans for cooked dried beans, you may need to adjust the liquid levels and cooking time in your recipe. Canned beans are already cooked, so they’ll require less cooking time and liquid than dried beans. Simply drain and rinse the canned beans, then add them to your recipe as you would cooked dried beans.
How do I store leftover canned beans?
If you have leftover canned beans, you can store them in an airtight container in the refrigerator for up to 3-5 days. Make sure to keep them cool and away from strong-smelling foods, as beans can absorb odors easily.
You can also freeze leftover canned beans for later use. Simply transfer the beans to an airtight container or freezer bag, press out as much air as possible, and label the container. Frozen beans will keep for up to 6 months. When you’re ready to use them, simply thaw and rinse the beans before adding them to your recipe.
Are canned beans as nutritious as cooked dried beans?
Canned beans are a convenient and nutritious option, but they may not be as nutritious as cooked dried beans. Canned beans are often higher in sodium and may contain added preservatives or sugars. However, they are still a good source of protein, fiber, and minerals like potassium and folate.
To maximize the nutrition of canned beans, look for low-sodium options or rinse the beans before using them to remove excess salt. You can also add canned beans to dishes that are high in fiber and nutrients, like vegetables and whole grains, to boost the overall nutritional value of your meal.
Can I use canned beans in recipes that require long cooking times?
Canned beans are already cooked, so they can’t be used in recipes that require long cooking times, like stews or braises. However, you can use canned beans in recipes that require shorter cooking times, like soups, salads, or skillet dishes.
If you want to use canned beans in a recipe that normally calls for dried beans, you can try adapting the recipe to use canned beans instead. Simply drain and rinse the canned beans, then add them to the recipe towards the end of cooking time. This can help to preserve the texture and flavor of the beans. Experiment with different recipes and cooking times to find what works best for you.