The Totally Avoidable Mistake You're Making With Canned Beans
Canned beans are among the most versatile ingredients that you can stock in your pantry, and you can find a ton of delicious recipes that you can make with them, from a three-bean vegetable chili to a comforting bowl of Pasta E Fagioli. Here's the thing, though, no matter what kind of canned beans you're using — Garbanzo, pinto, navy, or black beans — you can ruin them if you don't go easy on the seasoning.
The convenience of canned beans lies in the fact that they're pre-cooked and ready to use straight out of the can. But "pre-cooked" doesn't just mean they've been heated to a safe temperature and desired softness. It also means they've been seasoned at the factory, typically with a generous amount of salt. This added salt not only enhances the flavor but also acts as a preservative that helps extend the shelf life of the beans. As a result, even cans labeled "low-sodium" come with a substantial amount of salt already included in the liquid "bean goop" inside the can.
To put this into perspective, the USDA reports that a half-cup serving of canned navy beans contains around 410 milligrams of salt, which accounts for 18% of your daily recommended intake. Even the reduced-sodium versions still pack around 140 milligrams of salt or 6% of your daily value. Add any more salt and your tastebuds will quake!
How to avoid over-salting your canned beans
But of course, that doesn't mean you should never add salt when you're cooking with canned beans. Sometimes you're working with a recipe that needs to be a little more salty. In that case, there are a few tricks that you can use to avoid over-salting.
First, always read the label to check the sodium content. Some brands add more salt than others, so it's important to be aware of what you're starting with. The second and arguably most important step is tasting the beans before you add any extra seasonings. If the salt level is already to your liking, you might not need to add any extra salt at all to the recipe.
If you find that your beans are too salty straight out of the can, don't panic! A simple solution is to rinse the beans under cold running water before using them in your recipe. The tap water will help wash away some of the excess salt and starch, making the beans more palatable. Just keep in mind that rinsing the beans may also remove some of their natural flavors, so you may need to re-adjust your seasoning to get the taste you want.