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Published on November 15, 2013

Dried Beans vs. Canned Beans

November 15, 2013

Beans are a wonderfully economical food that fills you up with fiber, contains very little fat and no cholesterol. From a cook’s perspective they are versatile and can dance with almost any ingredient!

When contemplating cooking beans from dried form or purchasing them canned consider time availability – both are wonderful choices.

Dry beans are most economical at the checkout but do require some extra time and fore thought in preparation. When prepared from scratch they will not have any extra additions like, salt, sugar or other hidden ingredients are sometimes added to canned beans. Dry beans store easy and have a one year shelf life.

Canned beans are fast and have a 2 to 3 year shelf life. Rinsing the canned beans helps eliminate about 40% of the sodium, but be label savvy and check the added ingredients. Avoid BPA by selecting brands that have eliminated it from their cans, which is often proudly displayed on the label.

Here is a fun recipe to try with beans:

Spiced Bean Spread

Ingredients

  • 2 cups cooked chickpeas
  • ½ teaspoon sea salt
  • ½ teaspoon turmeric
  • ½ teaspoon paprika
  • ¼ teaspoon cumin
  • ¼ teaspoon ground coriander
  • 1/8 teaspoon ground cinnamon
  • 1 clove garlic, minced
  • 1 teaspoon fresh grated ginger
  • Olive oil about 3 Tablespoon
  • ½  lemon squeezed (zest if desired)

Directions

Puree in food processor until desired texture.  Adjust spice, lemon juice and sea salt.

A bit of water can make it more fluffy and spreadable.

Use as a sandwich spread or dip vegetables or dollop on your favorite tomato soup.

 

Jo Cessna

Healthy Culinary Instructor

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