Do You Have to Drain Canned Beans?
The answer is: it depends. While it’s often recommended to drain and rinse canned beans to reduce sodium and improve flavor, the bean liquid (aquafaba) can be a valuable ingredient in many recipes. Therefore, draining is not always necessary and depends on your recipe and desired outcome.
The Humble Canned Bean: A Kitchen Staple
Canned beans are a pantry MVP: convenient, affordable, and packed with nutrients. They’re a staple for quick weeknight dinners, vegetarian and vegan meals, and countless other dishes. But one question frequently pops up: do you really need to drain them? Understanding the nuances of canned bean liquid will help you make the best decision for your cooking needs.
The Benefits of Draining and Rinsing
Draining and rinsing canned beans is the most common recommendation, and for good reason. The liquid surrounding the beans, often called aquafaba, isn’t inherently harmful, but it can impact your final dish. Here’s why draining and rinsing is often preferred:
- Reduces Sodium: Canned beans are often packed with added salt as a preservative. Draining and rinsing significantly reduces the sodium content.
- Improves Flavor: The liquid can have a starchy, sometimes metallic taste that can negatively affect the flavor of your dish. Rinsing removes these undesirable flavors.
- Removes Excess Starch: The starchy liquid can thicken sauces and broths more than desired, leading to a gummy or overly thick consistency. Rinsing helps control the starch level.
- Reduces Phytic Acid: Although not as significantly as soaking dried beans, rinsing can slightly reduce phytic acid levels, which may improve nutrient absorption.
When to Embrace the Aquafaba
Despite the benefits of draining, aquafaba – the liquid from canned beans – can be a valuable ingredient in its own right. It contains proteins and starches that can be used in various ways:
- Vegan Egg Replacement: Aquafaba whips up beautifully, creating stable foams similar to egg whites. It’s a popular ingredient in vegan meringues, mousses, and baked goods.
- Thickening Agent: It can be used to thicken soups, stews, and sauces, adding a subtle richness.
- Emulsifier: Aquafaba can help emulsify sauces and dressings, creating a smoother, more cohesive texture.
- Binder: It can be used as a binder in veggie burgers and other plant-based patties.
The Draining and Rinsing Process: A Step-by-Step Guide
The process is straightforward:
- Open the Can: Use a can opener to safely open the can of beans.
- Drain the Liquid: Pour the beans and liquid into a colander or fine-mesh sieve placed over a sink.
- Rinse Thoroughly: Rinse the beans under cold running water for about 30 seconds, ensuring all surfaces are washed.
- Shake Off Excess Water: Gently shake the colander to remove excess water before adding the beans to your recipe.
Common Mistakes and How to Avoid Them
- Forgetting to Rinse: Simply draining the beans without rinsing doesn’t remove all the excess sodium or starch. Always rinse thoroughly.
- Using Hot Water: Use cold water for rinsing. Hot water can cook the beans slightly, altering their texture.
- Over-Rinsing: While rinsing is important, overdoing it can wash away some of the natural flavor of the beans. Aim for about 30 seconds.
- Discarding Aquafaba Without Consideration: Before automatically discarding the liquid, consider whether it could be used in your recipe or saved for later use in other dishes.
Frequently Asked Questions (FAQs)
Is aquafaba safe to consume?
Yes, aquafaba is generally safe to consume. It’s simply the water that the beans were cooked in, containing starches and proteins leached from the beans. However, individuals with severe legume allergies should avoid it, as there’s a risk of cross-reactivity.
Does the type of bean matter when it comes to draining?
Yes, different types of beans release varying amounts of starch into the liquid. For example, chickpeas tend to produce a more substantial aquafaba than black beans. Therefore, the need to drain and rinse can vary depending on the bean type.
How much sodium is typically reduced by draining and rinsing?
Draining and rinsing can reduce the sodium content by as much as 40% or more. However, the exact amount varies depending on the brand and the initial sodium level in the canned beans.
Can I reuse aquafaba after opening the can?
Yes, you can save leftover aquafaba. Store it in an airtight container in the refrigerator for up to 5 days or freeze it for longer storage.
Does draining and rinsing affect the nutritional value of the beans?
Draining and rinsing primarily removes sodium and some starch. It doesn’t significantly impact the protein, fiber, or mineral content of the beans. You might lose a small amount of water-soluble vitamins, but the overall nutritional benefit remains high.
What if my recipe calls for a specific amount of bean liquid?
In this case, draining the beans is obviously not recommended. Instead, use the specified amount of the liquid as directed in the recipe.
Are there low-sodium canned bean options available?
Yes, many brands offer low-sodium or no-salt-added canned bean options. These are a great choice if you’re trying to reduce your sodium intake.
Does draining and rinsing affect the texture of the beans?
Yes, it can slightly affect the texture. Draining and rinsing can make the beans a bit less creamy and more firm.
How does draining and rinsing affect the flavor of beans in chili?
In chili, draining and rinsing is often recommended to prevent the chili from becoming overly thick and starchy. It also allows the other flavors in the chili to shine through without being masked by the starchy bean liquid.
Can I use aquafaba from any type of canned bean?
While aquafaba can be used from most types of canned beans, it’s generally agreed that chickpea aquafaba provides the most stable and consistent results for vegan baking and whipping applications.
What are some creative ways to use aquafaba besides baking?
Beyond meringues and mousses, aquafaba can be used to create vegan mayonnaise, whipped toppings, and even cocktails (as a foaming agent similar to egg whites). It adds a subtle richness and smooth texture to these applications.
Is it ever harmful to not drain canned beans?
In most cases, it’s not harmful to not drain canned beans. However, if you are strictly limiting sodium intake due to a medical condition, or if you find the taste of the bean liquid unpalatable, then draining is highly recommended.