How to slash sodium in canned beans and repurpose the leftover liquid

Canned beans offer a quick and convenient way to add protein and fibre to meals. But many contain high levels of sodium, which can be cut by nearly half with simple preparation steps. A new guide also highlights how the leftover liquid—often discarded—can be repurposed in cooking for extra nutrition and flavour.

Draining and rinsing canned beans removes, on average, 41% of their sodium content. For the best results, the method involves draining the beans for two minutes, rinsing them under cool water for 10 seconds, then draining again for another two minutes. This process works well for most recipes, though rinsing is especially recommended for salads to prevent a 'muddy' appearance.

Not all canned beans need rinsing. Some come pre-seasoned, so skipping this step can help retain flavour in dishes like chili or tacos. For those watching their sodium intake, dried beans soaked overnight provide a low-sodium alternative. The liquid from canned beans, known as aquafaba, can be used instead of being poured away. It adds a creamy texture to vegetable soups, jambalaya, or red cabbage rice without dairy. It also works as an egg white substitute for binding or foaming, boosts nutrition with protein, fibre, and minerals like potassium and iron, and enhances umami flavour. Repurposing this liquid also cuts down on food waste. Canned beans remain a versatile ingredient, fitting into recipes like Slow-Cooker Red Beans and Rice, chili, or taco fillings. For extra taste without added salt, seasonings such as black pepper, chili powder, and fresh herbs can be used instead.

Simple steps like draining and rinsing can make canned beans a healthier choice by lowering sodium. The leftover liquid, often overlooked, can improve texture and nutrition in cooking. With these methods, canned beans become even more useful in a range of meals while reducing waste.