Canned Beans — Nutrients, Health Benefits, and Shopping Tips

Canned beans should be intact and uniform in color, surrounded by a thick liquid that's typical of well-preserved legumes. The liquid should be clear of excess froth or strange particles.

Avoid cans that are dented, rusted, or bulging, as these can indicate compromised integrity and potential bacterial growth inside. Beans that smell off or have a mushy texture should also be avoided, as they will not provide a satisfactory culinary experience.

Unopened canned beans should be stored in a cool, dry place. Once opened, transfer the beans to an airtight container and refrigerate to keep them fresh for up to a week.

Leaving opened beans in the original can can cause a metallic taste. Avoid exposure to air and always use clean utensils when handling. Ensure the container is tightly sealed to prevent contamination and maintain quality.

Canned beans can last for 1-2 years unopened when stored in a cool, dark place. Once opened, they should be refrigerated and used within 3-5 days.

Leftover canned beans can be used in a variety of savory dishes. Add them to salads, soups, or stews for added protein and texture, or mix them into a chili with ground meat, vegetables, and spices. Canned beans are also great when mashed and used as a base for bean burgers or patties.

Use canned beans in a grain bowl with quinoa, rice, or farro, or mix them into a pasta dish with your favorite sauce. If you have a lot of canned beans, consider making a batch of bean dip by blending them with garlic, lemon, and olive oil, perfect for serving with chips or vegetables. Canned beans can also be added to a taco filling with ground meat, cheese, and salsa, or used as a topping for pizzas or nachos. For a quick snack, enjoy canned beans on their own with a sprinkle of salt and pepper, or mix them into a salad with fresh vegetables and a tangy vinaigrette.