Beans, whether dried or tinned, are a very versatile and affordable pantry staple. They are also very healthy and nutritious. Beans are a fantastic source of healthy plant-based protein, fibre, vitamins and minerals.
You can add beans o soups, stews, salads, chilli con carne and veggie burgers or even make cakes (kidney beans brownie!)
What is the best option for you - canned beans and dried beans?
Canned beans
Canned beans are convenient, quick and easy to prepare. They have been cooked so you don't need to cook them. They can be eaten straight from the can and added to any dish like a soup, stew, and salad. Canned beans also cheap and even if your local supermarket doesn't stock them, you can easily find organic canned beans in online stores.
Canned beans can be high in sodium because of their salt content. If you are trying to reduce salt consumption, you can look for low-sodium or even no-salt-added tinned beans. Also, draining and rinsing canned beans significantly reduces their sodium content to safe levels.
Some people claim the flavour might be lost in the canning process, but this makes canned beans ideal for those who don't like intense flavours. Regarding the texture, it might be softer than freshly cooked dried beans and mushy at times.
Canned beans won't take the space in your fridge because they can be kept in a cupboard.
Dried beans
Buying dried beans works even better for the family budget. Dried beans are even cheaper than tinned beans, especially when buying dried beans in bulk. They also have increased storage life, so you can keep them in your pantry for longer.
However, dried beans should be stored in an air-tight container in a dark, cool place away from humidity and heat.
When you prepare dried beans you are in a full control over the cooking process. You decide how much salt you add to water to make sure that the sodium level is low.
The flavour and texture of the freshly cooked dried beans are believed to be better and more intense. To make the flavour even better, you can cook dried beans with garlic and your favourite herbs and spices.
The only inconvenience here is the preparation time. Dried beans need to be soaked for several hours or overnight, and they take a long time to cook. If they haven't been previously soaked in may take up to several hours to cook them until they are tender.
Although some studies suggest that canned beans may have lower magnesium content, other studies claim that cooked dried beans may be harder to digest. Nevertheless, both home-cooked dried beans and canned beans are very healthy choices so you should always keep them in your kitchen pantry.
