How to Choose the Best Canned Legumes at the Grocery Store

Do you know how to choose quality legumes? Do you know the difference between canned, frozen, or dried legumes? Which are the best ones to buy at the supermarket? We will explain how to read legume labels correctly, which ingredients to avoid, and how much salt a good product should contain. Finally, we will shed light on additives and help you understand the origin of legumes before considering purchasing them.

Are Canned Legumes Cooked?

When choosing canned legumes, the product name can already give us important information, for example, on the type of cooking and preparation. Generally, we find these types of names: "boiled," "natural," "steamed," or "stewed" legumes . But what's the difference? And which are the best?

• Generally, legumes labeled "boiled" or "au naturel" indicate that they have been cooked in water and preserved in the cooking liquid, which is mostly water and salt. Therefore, they are genuine products, free from unnecessary ingredients.
• The same thing goes for “steamed” legumes; this is an even more delicate cooking method, which in some cases can help to better preserve the legume’s properties.
• Finally, you may find "stewed" legumes, which likely indicates a product that has undergone a more elaborate preparation. Is this a problem? Not absolutely, but let's say that even for canned legumes, the rule is always the same: the fewer ingredients, the better.

What Should a Canned Legume Contain?

Ideally, you'd find just the legume, water, and a pinch of salt. Well, then it's better to choose a "natural" legume, right? In theory, yes, but don't rely too much on the name alone; it's better to always read the ingredients list. In some cases, you might find added sugars or natural flavors: these are safe additives, of course, but they're still "touch-ups" that make us understand that the raw material might not be the best.

Calcium chloride, for example, is added to prevent beans from becoming too mushy during cooking and sterilization. Its presence may therefore indicate that the bean variety isn't naturally hardy, or that the cooking process was rather intense and needs a little "helping" to improve consistency. There's nothing wrong with adding it, but for those seeking maximum purity, it's a detail worth noting. The search becomes even easier if we turn to the frozen food section, where we find products that very often contain only legumes.

Legumes: Are They Better Dried, Canned or Frozen?

Dried legumes are the pinnacle of purity: no additives or added salt, the food in its most natural form. Canned legumes, on the other hand, are preserved in a liquid composed primarily of water and salt, to which, however, as we've seen, other ingredients or additives are often added. And then there are frozen legumes, which in most cases contain only the legume, without additives; their only preservative is cold.

So which is better? The answer is… it depends. With dried legumes, we can be sure they're simply the dried and packaged product. It's also the cheapest option, but also the longest to prepare. With frozen legumes, we have an excellent middle ground: they're quick to prepare and generally contain no additives or additional ingredients. Canned legumes, on the other hand, are already nice and ready, but you have to be a little more careful when reading the label. However, if the ingredients are few and genuine, canned legumes are just as good as the other two.

Is The Liquid Used to Preserve Legumes Bad For You?

Let's dispel a myth. No, it's not bad for you and it's not harmful. It's called preserving liquid and is mainly cooking water, enriched with a little salt and the starches and proteins released by the legumes themselves. It helps keep the legumes hydrated and preserve them at their best. The labels themselves demonstrate this, advising you to store uneaten legumes in their preserving liquid in the refrigerator after opening. Can it be used for cooking? Of course, it can be used to add flavor and density to soups, broths, or sauces. The important thing is that the product doesn't have an excessive amount of salt.

Salt: How Much is There in Legumes?

In fact, one thing to watch out for in canned legumes is salt, which is often present in surprising quantities. But even if the salt content is high, don't worry because I'll reveal a trick to reduce it right at home while cooking: just rinse them. When the salt level is too high, rinse them under running water and you're done.

Check the Origin of The Legumes

Another crucial aspect is the origin of legumes. Unfortunately, there is no general requirement to indicate the origin of the raw material for legumes. You might find the address of the factory on the label, which is in U.S.. Unfortunately, this simply means that the product was packaged in the U.S., but the country where the legume was grown could be anywhere.

Fortunately, many producers are more transparent: if you want to be sure of American origin, look for explicit labels, such as "COOL (Country of Origin Labeling),", "NOP" (National Organic Program), "DOV" (Domestic Origin Verification) or choose organic legumes. Yes, because by regulation from the USDA, agricultural origin is always mandatory for organic products.

Cans or Glass Jars? What's The Difference?

One last question we always ask ourselves at the grocery store when we buy canned legumes is: which is better, glass or can? In the collective imagination, glass is always "more premium," "healthier," but the reality is a bit different. Yes, it's true, glass allows you to see the product, which gives visual confidence. But the can is an excellent barrier against light and air, and if the production process is correct, the product preserves perfectly. It's not the container that makes the product quality, but what's inside. A glass legume full of salt or additives will never be better than a good legume in a can with simple, clean ingredients. So, don't be fooled by the packaging alone: ​​the important thing is to always read the entire label.

How to Read Legume Labels?

To read the legume label it is important to evaluate:

• Names: “natural”, “boiled” or “steamed” indicate less aggressive preparations, but are not always a guarantee of quality.
• Ingredients: Best with just legumes, water, and salt. Watch out for added sugar and flavorings.
• Additives: the fewer, the better. They're not harmful, but they do indicate that the raw materials may not be top-notch.
• Salt: Choose products with a maximum of 1g/100g or no added salt. And remember, you can always rinse them to reduce the salt content.
• Origin: Best if grown locally. Currently, however, only organic products guarantee the origin indicated on the label.
• Glass or can: it doesn't matter. The container isn't a guarantee of quality; the real difference is in the contents.