16 Simple Uses For Canned Beans

Magical and fruity. Well, at least that's how the famous song describes them. Beans are far from fruity, but can definitely put a spell on you — and there are a myriad of reasons why. Beans are loaded with fiber and protein, and a long list of other health-supporting nutrients. They are also super affordable and come in hundreds of varieties. From penny pinchers looking for a budget-friendly yet filling meal to skillful home chefs experimenting with elaborate recipes, everyone loves beans.

When it comes to this tiny superfood, canned beans have all the qualities that dried ones do, except that they're conveniently pre-cooked. Canned legumes aren't perfect though — many canned beans contain nitrates and nitrites, which are used as preservatives. High levels could contaminate the can. Sodium content is another downside. While Healthline notes that salt is essential to regulating blood pressure, a single can of beans may have up to 25% of the daily recommended salt intake. It's just something to be mindful of and varies from brand to brand.

Nevertheless, those are minor compared to the benefits you receive. Endlessly versatile, canned beans can be used in so many delicious ways. If you've "bean" there and done that, this list may not be for you. But, for those of you looking for more ways to put your pantry full of canned beans to use, here are a few.

Admit it, the idea of canned green beans doesn't make the heart flutter. Imagine how many cans of green beans are just sitting in pantries waiting for doomsday to happen so that they can finally be opened and used. Perhaps if more people knew about this fun and cheesy dinner upgrade for canned green beans, the cans would be flying off the shelf. 

The rich and nutty taste of parmesan cheese, or asiago, is the flavor booster your green beans have been missing all along. And we haven't even told you the best part yet: The recipe is so simple that anyone can make it. To try this healthy treat, start by cooking the green beans in butter. Liberally grate parmesan or asiago cheese over them as they cook. You can flavor them with the seasoning blend of your choice, along with fresh or dried herbs.

Baked beans might've been the inspiration behind that famous song about beans. When you think of them, the first thing that probably comes to mind is barbecues in the summer, or maybe the nostalgic taste of sweet and savory sliced hot dogs and baked beans — '90s kids know what's up. There's nothing like cooking a can of Bush's Best with cut-up pieces of hot dog. That simple yet classic duo was a feast for children. 

Now that we're all grown up, it's time to learn about another twist on canned baked beans: A cheesy baked bean au gratin. It will reignite the love you have for the syrupy sweet legume. Baked bean au gratin uses many of the same ingredients as potatoes au gratin: Cheese, milk, and butter. You can even try different cheeses, and add herbs, spices, and breadcrumbs, too. Trust us, don't miss out on this "au-some" experience.

What starts with the letter "m" and has the ability to elevate deliciousness? You can let the question marinate for a bit ... pun intended. Coaxing flavor out of beans can be tricky sometimes. They're easy to under-season and over-season, even canned beans. Luckily, you can traverse the learning curve faster by soaking your canned beans in a marinade. From an herbaceous Italian-style vinaigrette to a piquant jerk-style sauce, it'd take several lifetimes to experience all of the possibilities. Spruce things up even more with fresh aromatics and ingredients like chopped bell peppers and onions.

Any canned bean variety can be soaked in marinade for a flavorful boost. Store-bought brands and homemade marinade can both be used. It's as simple as tossing the beans with the sauce and adding any additional ingredients or aromatics you want. The best part is that the flavor will intensify as the days pass. When it comes to ratio, we suggest using a ⅓ cup of olive oil for every two 15-ounce cans of beans.

Another simple way to use canned beans is as a protein substitute for meat. Beans are considered one of the best sources of protein. Take soybeans, for example. Just 1 cup of cooked soybeans contains 31.3 grams of protein, while 1 cup of beef contains around 32 grams of protein. There's no arguing that meat holds the throne when it comes to protein, but beans have an abundance of other nutritious benefits, too. According to Healthline, they also help lower cholesterol and blood sugar levels, as well as increase healthy gut bacteria. That's why vegan diets are typically bean-rich. 

That said, you don't have to give up succulent sirloin to enjoy the "bean-efits" of legumes. With a little work, canned lentils and beans can be transformed into deliciously healthy meat alternatives. Rather than ground beef, try using brown or red lentils instead. Along with your go-to seasoning, add fennel for the sausage-y taste. You can also use ground lentils for a Bolognese sauce, lasagne, and shepherd's pie.

Although canned black beans are typically used for savory recipes, they can also be used to make delicious brownies. That sounds weird, huh? You're probably imagining yourself chewing into a brownie with black beans in place of chocolate chips — luckily, the beans are actually pureed first and then added to the brownie mix. Beans act as a binding agent when pureed and blended with ingredients, which means that you can use them in place of flour. Once you give it a try, you'll see that making brownies is one of the absolute best ways to use a can of black beans.

Black bean brownies are moist, sweet, and healthy. You can make vegan and non-vegan versions, too. For dairy-free, all you need is a can of black beans, white vinegar, pumpkin purée, coconut oil, salt, vanilla extract, maple syrup, oats, baking soda, cocoa powder, and chocolate chips. The list of ingredients is shorter if you're non-vegan; just a can of black beans, semi-sweet chocolate chips, oil, eggs, brown sugar, baking cocoa, vanilla extract, and baking powder.

One-pot recipes are one of the best cure-alls for hunger pangs. They're easy to make, super filling, can feed a bunch of people, and don't leave you with a sink full of dirty dishes. One-pots are also a deliciously simple way to put those canned beans in your cabinet to use. They let you save time while still enjoying belly-filling satisfaction. There are so many crave-worthy canned bean one-pot dishes. Budget-friendly and nutritious, a canned tomato and bean one-pot dinner is the perfect evening wind down.

If your appetite demands something meatier, you'll salivate over a one-pot combo of sausage, white beans, and kale. And things will never go awry with cheese, black beans, and ground meat. Always make sure to be mindful of the ingredients you use, too, as timing is important. Foods with a tougher consistency should be added to the pot first before ingredients that cook more quickly.

Once you discover all of the things you can do with canned bean liquid, you'll never throw it out again. Aside from making aquafaba, it has many other great applications. Another tasty way to put it to good use is by adding it to soups, stews, or chilis. When combined, the bean liquid's starchy texture makes everything creamier and richer. 

Simply set the liquid to the side, and, then, to "cream-ify" it, blend it in after everything's nearly cooked. We recommend using low-sodium or no-fat varieties of canned beans and adding your own salt to taste. Always check the can, too, as some brands carry more liquid than others. Put this hack to use by adding canned bean liquid to make creamier refried beans. After you try it, you'll want to spread them on everything. Canned bean liquid can also be used as an alternative to water or stock.

Although veggie burgers are healthy alternatives, it's hard to match the mouthwatering taste of a beef burger. Many brands have tried over the years, and, while some have managed to make decent-tasting ones, there's always that extra bit of oomph missing. It's often better to put traditional burger expectations to the side. That way, it's easier to imagine the delicious possibilities of veggie burgers. Canned beans are awesome meat alternatives for tasty homemade veggie burgers.

We recommend making black bean burgers. They're notoriously mushy, but, before you scoff at the idea, we know how you can avoid the pitfalls of your past experiences and give your black bean burgers a crispier consistency. If you dry the beans out first, you'll be able to achieve more crunch. To dry them, drain then spread the beans on a baking sheet. Place them in the oven at 350 degrees Fahrenheit for 20 minutes. When a crusty layer forms but the inside is still tender, the beans are ready to be removed, mixed with ingredients, and formed into tasty burgers.

Static Media owns and operates Tasting Table and Mashed.