5 Reasons to Eat More Canned Beans & 35+ Recipes to Try
Canned beans are healthy, versatile, convenient, delicious, and add so much value to meals. Find out why you should be eating more of them and how to make that happen!
This post was written in partnership with Bush Brothers. I only work with brands and organizations that I believe in and, as always, all opinions are my own.
Do you keep cans of beans stocked in your pantry? I do and they are one of the key items on the kitchen essentials’ list I share with my kitchen coaching clients. Along with other shelf-stable ingredients like tomato sauce, whole grains, canned fish, low-sodium broth, herbs and spices, and oils and vinegars (just to name a few!), canned beans are always in my house, and for some really good reasons.
In addition to their numerous nutritional benefits, canned beans are an easy addition to plant-forward diets and they’re convenient, versatile, budget-friendly, and delicious. There’s a reason they’re a key ingredient in today’s most popular diets, including the Mediterranean, DASH, and Flexitarian diets.
Keep reading to learn 5 reasons you should include canned beans more often into your diet.Then get cooking with more than 35 tasty canned bean recipes you can make at home.
Reason #1: Canned Beans Do Your Body Good
You’ve probably heard that one of the biggest nutritional benefits of beans is that they’re an excellent source of fiber, a nutrient that Americans don’t get enough of in their diets. But I bet you didn’t know that the process of canning makes the fiber in beans more soluble, which helps improve digestion. The fiber in beans provides other health benefits too, including:
- Blood sugar control
- Weight loss and maintenance
- Heart disease prevention
- Reduced blood pressure and total and LDL-cholesterol (that’s the bad kind, fyi)
Side note about fiber in beans: Lots of people tell me they don’t eat beans because they’re gassy after eating them. It’s true that eating beans produces gas, and for a very good reason. Beans are a source of prebiotic fiber, a non-digestible fermentable fiber that provides food for probiotics (the good bacteria) in your gut. So eating beans is super beneficial for the health of your gut. Another thing to note is that while you may initially have gas if you don’t normally eat beans, studies show that bloating and gas will dissipate as you eat beans more frequently. So no more excuses, you hear?!
In addition to helping you meet your fiber goals (25 g/day for women, 38 g/day for men), beans are also an excellent source of protein, which makes meals more satiating and helps maintain muscle mass, support bone health, and provides you with energy throughout the day. Iron is another important nutrient found in beans, making them an especially good food for pregnant women, infants, and those following vegetarian diets. And let’s not leave out the high level of antioxidants found in beans which can help prevent cancer and keep you healthier all around.
Reason #2: You Don’t Need to Worry About the Sodium
You may be thinking that all these nutritional benefits of canned beans are great, but aren’t canned foods full of sodium? I have good news for you! Not only are there lots of no-salt-added and low-sodium canned bean varieties available on supermarket shelves, there’s also one simple step you can take at home to reduce the sodium in canned beans: drain and rinse them. A 2011 study in the Journal of Culinary Science & Technology found that rinsing canned beans removes 41% of the sodium added. And by the way, here’s an interesting fact for you: sodium is added to canned beans primarily for taste, not preservation!
If sodium is a concern for you, keep in mind that data shows that less than one percent of the sodium in American’s diets comes from canned vegetables. According to the American Heart Association, the biggest culprits when it comes to sodium intake are breads and rolls, pizza, and sandwiches.
Reason #3: Canned Beans Are a Key Ingredient of a Plant-Forward Diet
Canned beans are a convenient addition to plant-forward and plant-based diets, which are continuing to increase in popularity. According to a recent consumer survey by BUSH’s Bean Brand, more than one-third of Americans say they are trying to eat more plants or already follow a plant-based diet.
If you love meat (like my family does) don’t fret – a plant-based or plant-forward diet doesn’t mean you have to give up all animal foods. The goal is to include more plants in your diet, meaning fruits, vegetables, grains, and plant-based proteins. What’s particularly awesome about canned beans is that they count towards your protein and vegetable intake – that’s a two for one nutritional punch!
One of my favorite ways to serve my family more plant-based meals is to use canned beans in place of some of the animal protein in a meat-based recipe. For example, mixing pureed white beans into the turkey mixture when making meatballs or combining beans and ground beef in chili or taco filling.
Reason #4: There Are Endless Possibilities with Canned Beans
In addition to using canned beans to boost your plant protein and reduce meat intake, beans are a convenient and versatile ingredient that can boost the flavors and textures in meals.
As you’ll see in the recipe roundup below, there are a variety of types of beans, including white/cannellini, navy, pinto, red/kidney, black, garbanzo/chickpeas, butter beans, and more! And there are countless ways to use them in everything from breakfast, lunch, and dinner to snacks and desserts.
While the same can be said about dry beans, the ease of effortlessly opening a can of beans can’t be overlooked, especially when many of us are busier than ever and tired of spending so much time in the kitchen. (#COVIDLife) Just pop open a can, drain and rinse, and you’re ready to put them to use!
Reason #5: Canned Beans Deliver Exceptional Value
Not only do canned beans save time in the kitchen, they’re also a super cost effective way to add protein to your family’s plates. Beyond costing less up front, canned beans also stretch the food budget further since they’re shelf stable and reduce food spoilage, which means less food waste.
Whether we’re talking about nutrition, the environment, culinary uses, or flat-out dollars, the value of beans certainly can’t be beat. If you’re nodding your head in agreement, then it’s time to get cooking! Keep scrolling for 35+ delicious and nutritious canned bean recipes!
35+ Canned Bean Recipes for Home Cooks
This Chocolate Strawberry Power Smoothie makes use of frozen strawberries and canned chickpeas for a nutritious breakfast or snack! Recipe by Karman Meyer, dietitian & founder of TheNutritionAdventure.com Protein- and fiber-rich lentils and chickpeas, crunchy bell peppers and Persian cucumbers, sweet pomegranate seeds, and salty feta cheese are tossed together in a lemony maple-mustard vinaigrette for a delicious lunchtime salad. Recipe by Jessica Levinson, MS, RDN, CDN Beans are a popular food in Mediterranean cooking. Canned beans are the ultimate time saver and this bean salad comes together in just minutes. Top with crumbled feta if you're feeling extra Mediterranean. Recipe by Sarah Pflugradt, MS, RD Tuna gets a Mediterranean makeover in this hearty, whole grain salad. Farro, chickpeas, fennel, and arugula get tossed together with canned tuna and a bright splash of lemon. Recipe by Katie Sullivan Morford, MS, RD, Mom's Kitchen Handbook Veggie Quinoa Bites are packed with protein from quinoa, chickpeas, eggs, and cheese and full of nutrients from a colorful array of vegetables! A fun and delicious lunch for kids and adults. Recipe by Jessica Levinson, MS, RDN, CDN Creamy coconut milk and the nutty flavor of garbanzo beans (chickpeas) make this the perfect comfort food on a cold day. Recipe by Amanda Izquierdo, MPH, RD, LDN Here is a very easy recipe you can make quickly in just one pan. It uses canned chickpeas and tomatoes for convenient nutrition from your pantry! Recipe by Melissa Altman-Traub MS, RDN, LDN Roasted red peppers and sun-dried tomatoes are the base of this creamy sauce that perfectly coats your favorite pasta. Ricotta cheese and chickpeas add a boost of calcium, protein, and fiber, making this a satiating meal that's quick and easy for those busy weeknights. Recipe by Jessica Levinson, MS, RDN, CDN Looking for the perfect recipe to test out your air fryer with? Then this Air Fryer Falafel is for you! Packed with plant-based protein, it's the perfect way to introduce more delicious plant-based eats into your meal plan this year! Recipe by Liz Shaw, MS RDN CPT, National Nutrition Expert, Author of the Air Fryer Cookbook For Dummies and Owner of Shaw Simple Swaps Cinnamon apple chickpea cookies make a tasty and nutrient rich pantry dessert that comes together in minutes! They're ultra simple and budget friendly, plus who doesn't love a healthy, 20 minute cookie recipe! Recipe by Erin Hendrickson, RDN, Nashville based dietitian and food waste advocate This dessert hummus is packed with fall flavors. It's a healthy and delicious dip for fruit or gingersnap cookies. Recipe by Anne Danahy RDN, Registered Dietitian, author of the Mediterranean Diet for Two cookbook, and Craving Something Healthy blog This colorful, vibrant quinoa salad combines a variety of fresh and canned or frozen ingredients. It’s a delicious option for meal prep, as it stores well in the fridge and can be enjoyed reheated or chilled. Recipe by Cara Harbstreet, MS RD LD of Street Smart Nutrition Once the rice is cooked, this recipe is a one-pot meal that comes together in under 20 minutes. I've used black beans but they're really interchangeable - whatever canned beans you have on hand will work. Recipe by Kristine Duncan, MS, RDN, CDCES, blogger at veggirlrd.com Crisp spinach, crunchy jicama, juicy tomatoes, and tender black beans are tossed with a smoky lime vinaigrette in this quick and easy salad that's the perfect accompaniment to your favorite Mexican-inspired dinner. Recipe by Jessica Levinson, MS, RDN, CDN These sheet pan sweet potato nachos are an easy vegetarian nachos recipe, great for a quick weeknight dinner, or even a pantry meal! Customize your toppings and include your favorite plant-based options. Recipe by Sarah Schlichter, MPH, RDN, owner of Bucket List Tummy Feed your hungry family in an hour with this one-dish, grain-free Southwestern Cauliflower Rice Casserole packed with veggies, protein, and flavor! Recipe by Jessica Levinson, MS, RDN, CDN Chipotle peppers, sweet potatoes, and black beans are a match made in heaven. This delicious, spicy, sweet potato soup will warm you up all winter long. Recipe by Anne Danahy RDN, Registered Dietitian, author of the Mediterranean Diet for Two cookbook, and Craving Something Healthy blog This vegetarian and gluten-free soup is probably one of the easiest recipes you will ever make thanks to a can of black beans. Set out a topping bar with shredded cheese, diced avocado, green onions, and cilantro, and let everyone at your table customize his own bowl. Recipe by Liz Weiss, MS, RDN host of the Liz's Healthy Table podcast and blog Black beans, corn, and crunchy tortilla strips give this Corn Tortilla Soup a variety of flavors and textures, not to mention the addition of fiber and protein. Recipe by Jessica Levinson, MS, RDN, CDN Super easy and healthy vegan tacos! These plant-based tacos call for quinoa and feature mashed black beans as the main meat substitute! Recipe by Megan Byrd, RD Creamy sweet potato puree and garlicky black beans and spinach make a sweet and savory filling for gluten-free, vegetarian quesadillas. Recipe by Jessica Levinson, MS, RDN, CDN These black bean stuffed poblanos are an easy, flavorful plant-based meal. Ingredients are easy to find and and it’s a great meal for everyday or special occasions. Recipe by Judy Barb, RD, Author, Your 6-Week Guide to LiveBest, Simple Solutions for Fresh Food & Well-Being These black bean brownies are easily made in the food processor and come together with a few pantry staples and my secret ingredient...avocado! Recipe by Tawnie Graham, RDN of Kroll’s Korner Chocolate Peanut Dessert Hummus is an easy and delicious way to satisfy your sweet cravings. Serve with fruit, graham crackers, and cinnamon chips for dessert or afternoon snack. Recipe by Jessica Levinson, MS, RDN, CDN A comforting classic, this veggie-packed tomato soup gets a boost of protein and fiber thanks to a can of white beans. Top with a dollop of pesto and serve with a hunk of crusty bread for dipping. Recipe by Jessica Levinson, MS, RDN, CDN This delicious, one-pot vegetarian recipe turns a can of white beans and a head of cabbage into a suitable main or side dish. The cabbage is braised in apple cider vinegar for maximum flavor. Recipe by Lizzie Streit, MS, RDN, LD of It's a Veg World After All This healthy Roasted Cauliflower Pumpkin Soup tastes super creamy and indulgent, yet it doesn't have any cream or even milk for that matter. Instead, canned white beans offer creaminess and add lots of nutrition to boot. Recipe by Judes Scharman Draughon, Wellness Dietitian and author of 12 Fixes to Healthy Coconut lime white bean chicken chili recipe is a fun & tropical twist on an old classic. Make this healthy, dairy-free chicken chili in a slow cooker or crock pot! Recipe by Megan Byrd, RD Instant Pot White Bean Chili is the perfect quick and easy meal for families who want to eat more healthy, plant-based dinners. Recipe by Regan Jones, RDN, ACSM-CPT of This Unmillennial Life Seared sea scallops with beans and spinach is a restaurant quality meal that you can make in your own kitchen. It combines three highly nutritious foods into one delicious, flavorful meal. Recipe by Heather Mangieri, Sports & Wellness Dietitian and Author of Fueling Young Athletes This butter bean dip recipe is packed with flavor from nutritious ingredients and is super easy to make! It’s free from gluten, dairy, soy and nuts but loaded with the fresh flavors that create a creamy and delicious dip. Recipe by Nicole Stevens, MScFN, RD These savory little vegan meatballs are filled with the Mediterranean flavors of black-eyed peas, herbs, dates, and sun-dried tomatoes—served with a tangy Tahini Lemon Sauce. Recipe by Sharon Palmer, MSFS, RDN, The Plant-Powered Dietitian This Mediterranean Bean Salad is the perfect side dish! Made with cannellini and kidney beans & a zesty, herb vinaigrette – full of protein, fiber & flavor! Recipe by Monica Nedeff, RDN, founder of The Traveling Dietitian Tossed with freshly cooked green beans and an Herbs de Provence-infused French vinaigrette, this vegan, gluten-free recipe for Provencal Bean Salad is a powerfully flavorful dish you won’t soon forget! Recipe by Sharon Palmer, MSFS, RDN, The Plant-Powered Dietitian A fabulous vegan salad or dip for tortilla chips featuring black beans and black eyed peas with sweet corn, bell peppers, jalapeno and a quick and easy dressing. Recipe by Chef Julie Andrews, MS, RD, founder of The Gourmet RD This chili recipe is a convenient, hands-free way to cook a hearty meal (especially during the winter months). Plus, with the option to cook in a pressure cooker, it can be ready in less time and with less hassle than a slow-cooker or stovetop option. Recipe by Cara Harbstreet, MS, RD, LD, of Street Smart Nutrition This super-speedy dinner is perfect for a weeknight and it's also a simple freezer meal: Just double the filling, press flat in a freezer bag, and tuck away for a busy night. Recipe by Sally Kuzemchak, MS, RD, founder of Real Mom NutritionChickpea Recipes
Chocolate Strawberry Power Smoothie
Lentil Chickpea Vegetable Salad with Feta
Ensalada de Garbanzo
Farro, Fennel, and Tuna Salad
Veggie Quinoa Bites
Chickpea Curry
One Pan Pasta with Chickpeas and Tomatoes
Quick and Easy Creamy Roasted Red Pepper Tomato Pasta
Air Fryer Falafel
Zero Waste Cinnamon Apple Chickpea Cookies
Pumpkin Pie Dessert Hummus
Black Bean Recipes
Confetti Quinoa Salad
Red and Green Rice and Beans with Pesto
Spinach Salad with Jicama, Black Beans, and Lime Vinaigrette
Sheet Pan Sweet Potato Nachos
Southwestern Cauliflower Rice Casserole
Chipotle Sweet Potato Black Bean Soup
Last-Minute Black Bean Soup
Vegan Corn Tortilla Soup with Black Beans
Vegan Tacos with Quinoa & Black Beans
Sweet Potato Black Bean Quesadillas
Black Bean Stuffed Poblano Peppers
Black Bean Avocado Brownies
Chocolate Peanut Dessert Hummus
White Bean Recipes
Tomato White Bean Soup with Kale Pesto
Stewed Cabbage, Apples, and White Beans
Roasted Cauliflower Pumpkin Soup
Coconut Lime White Bean Chicken Chili
Instant Pot White Bean Chili
Seared Sea Scallops with Spinach & Beans
Butter Beans, Kidney Beans, Navy Beans, & More
Butter Bean Dip Recipe with Sun-dried Tomatoes | Vegan
Greek Veggie Balls with Tahini Lemon Sauce
Mediterranean Bean Salad With Italian Vinaigrette
Provencal Bean Salad
(Cowboy) Texas Caviar
Instant Pot Five-Can Chili
Baked Turkey Tacos for Busy Weeknights
For more information about and delicious recipes using canned beans, check out CannedBeans.org.
