Nutrition • 13 Apr 2020

Three Ways to Eat Canned Beans

Beans are packed with protein, fiber, folate and lots of minerals, like iron, magnesium, potassium and zinc. If you’re concerned about sodium, rinse and drain canned beans before using to cut back on the salt by as much as 40 percent.

• #1 Add beans to pasta. Make it a complete meal by tossing in vegetables like sautéed onion, garlic, spinach, artichoke hearts, or kale and build flavor with fresh lemon juice, red pepper flakes, and sea salt.
• #2 Puree beans into hummus. Blend together 1 can beans (try different types like black beans, white beans and chickpeas), add 1-2 Tbsp olive oil, 1-2 Tbsp vinegar or lemon juice, and then get creative with your herbs spices (cumin, turmeric, parsley, cilantro, etc). Place ingredients in a food processor and blend until smooth. Add to a tortilla like a quesadilla or use as a dip for veggies.
• #3 Toss together a chilled bean salad. Bean salads are easy to put together quickly with a various pantry items you might have on hand. Combine 1 can beans (try kidney, black, or garbanzo) with 1/2 cup chopped celery, 1/2 onion-minced, and 1/2 cup chopped parsley. Whisk together a quick vinaigrette of 2 Tbsp apple cider vinegar (or lime juice), 1/4 cup olive oil, 1 Tbsp honey, and sea salt.