Are you supposed to drain canned lentils? The definitive guide to healthy preparation

Studies have shown that draining and rinsing canned legumes, including lentils, can reduce their sodium content by as much as 41%. This simple step, while optional, holds significant benefits that directly answer the common kitchen query: are you supposed to drain canned lentils?

Quick Summary

Draining and rinsing canned lentils is recommended for reducing sodium, improving flavor, and controlling texture. The choice to drain or use the liquid depends on dietary needs and the specific culinary application.

Key Points

• Drain for Health: Draining and rinsing canned lentils significantly reduces their sodium content, which is important for heart health.

• Rinse for Better Flavor: Rinsing removes the excess salt and metallic flavor from the can, giving you more control over the dish's seasoning.

• Consider Texture: For salads and fillings, rinsing prevents the lentils from being slimy and helps them hold their shape better.

• Use the Liquid for Thicker Dishes: The starchy liquid can act as a natural thickener for soups, stews, and chilis if you are not concerned with sodium.

• Choose 'No Salt Added' Varieties: For maximum control over flavor and sodium, opt for canned lentils with no added salt, though rinsing is still beneficial.

• Easy Preparation: Draining and rinsing is a quick, simple step that greatly improves the quality of your finished dish.

The Nutritional Case for Draining and Rinsing

For many, the most compelling reason to drain and rinse canned lentils is the nutritional advantage. Canned foods, while convenient, are often preserved with high levels of sodium. This added salt is necessary for preservation and flavor, but for those monitoring their sodium intake, it can be a concern. By simply draining the lentils in a colander, you can remove a significant portion of this excess sodium. A quick rinse under cool, running water further diminishes the salt content and washes away the starchy liquid in which the lentils were packed.

For individuals with health conditions like high blood pressure or those simply aiming for a lower sodium diet, this step is particularly important. A healthy adult body needs sodium to function, but excessive intake is linked to increased risk of heart disease. Beyond just sodium, the liquid in canned lentils can contain other components that some find less digestible. The starchy, gel-like fluid is primarily soluble fiber, and a sudden, large intake can cause bloating and gas for those not accustomed to a high-fiber diet. Rinsing can help mitigate this effect.

The Culinary Impact: Flavor, Texture, and Thickeners

Beyond the health considerations, there are important culinary reasons to drain and rinse your canned lentils. The canning process can sometimes impart a metallic aftertaste that rinsing effectively eliminates, giving you a cleaner, more neutral flavor profile to work with.

• Flavor Control: By washing away the pre-salted brine, you gain full control over the final flavor of your dish. This allows you to season your meal precisely without over-salting, a common risk when using canned products straight from the can.
• Texture Management: For dishes where the texture of the lentils is key, such as in a cold salad or as a topping, rinsing is crucial. The starchy liquid can cause the lentils to clump together and create an unappealing, slimy mouthfeel. Rinsing and patting them dry ensures the lentils remain separate and absorb dressings more effectively.

However, there are also scenarios where keeping the liquid is beneficial. The starchy liquid can act as a natural thickening agent for certain recipes. For example, if you are making a soup, chili, or stew and want a heartier, thicker consistency, adding a splash of the undrained lentil liquid can work wonders. This is similar to how aquafaba (the liquid from canned chickpeas) is used as an egg white substitute in vegan baking, demonstrating its emulsifying and thickening properties.

How to Properly Drain and Rinse Canned Lentils

Preparing your canned lentils for a recipe is a quick and straightforward process that takes just a few steps:

1. Open the can: Use a can opener to safely open the top of the can.
2. Drain the liquid: Pour the entire contents of the can into a colander or fine-mesh sieve placed over a sink. Allow the initial canning liquid to drain completely.
3. Rinse with water: Place the colander under cool, running water. Gently toss or stir the lentils with your hand or a spoon to ensure all surfaces are rinsed thoroughly. Continue until the water running through the sieve is clear.
4. Final drain: Shake the colander to remove as much excess water as possible. For recipes where you need a drier lentil (like for a salad), you can pat them dry with a paper towel.
5. Use or store: The lentils are now ready to be added to your recipe or stored in an airtight container in the refrigerator for later use.

Dried vs. Canned Lentils: A Comparison

Deciding between dried and canned lentils often comes down to convenience versus control. Both offer excellent nutrition, but their preparation methods and final results differ significantly.

Feature	Dried Lentils	Canned Lentils
Preparation Time	Longer; requires cooking (approx. 20-30 minutes).	Immediate; precooked and ready to use.
Cost	Generally more cost-effective per serving.	Higher per serving, but saves time.
Sodium Content	Naturally low in sodium.	High in sodium unless specifically labeled "no salt added".
Texture	Offers more control over final texture, from al dente to soft.	Softer, can become mushy if overcooked.
Flavor	A more pure, earthy flavor profile.	Can have a metallic tang from the can; requires rinsing.
Liquid Use	Cooking liquid can be used as a flavorful stock.	Liquid is salty and starchy; can be used as a thickener or discarded.

Versatile Recipe Ideas for Your Lentils

No matter how you prepare them, canned lentils are a versatile and nutritious ingredient for a wide range of recipes. The best approach depends on the dish and desired outcome.

Recipes for Drained and Rinsed Lentils:

• Cold Lentil Salad: Combine rinsed lentils with chopped vegetables like cucumbers, tomatoes, and red onion, then toss with a vinaigrette dressing.
• Filling for Wraps and Tacos: Use drained lentils as a base for vegetarian taco meat or sandwich filling.
• Veggie Burgers: Mash drained lentils with seasonings and breadcrumbs to form patties for veggie burgers.
• Side Dish: Sauté drained lentils with garlic, olive oil, and fresh herbs for a quick and savory side dish.

Recipes for Undrained Lentils (or utilizing the liquid):

• Lentil Soup: Use the canned liquid as a quick, flavorful, and thickening base for a rustic lentil soup.
• Hearty Stews and Chilis: Add the undrained lentils and their liquid to stews and chilis to create a richer, thicker consistency.
• Curries: For a creamy, saucy lentil curry, add the undrained contents of the can.

Conclusion: Making the Right Choice for Your Recipe

Ultimately, the decision of whether to drain and rinse canned lentils depends on your dietary priorities and culinary goals. From a nutritional standpoint, particularly regarding sodium, draining and rinsing is the optimal choice and is always recommended for those watching their salt intake. This simple step also provides culinary benefits by removing unwanted flavors and improving the texture for many dishes. However, for specific recipes like soups and stews where a thicker, richer consistency is desired, the starchy liquid can be a valuable addition. By understanding the 'why' behind each preparation method, you can confidently and healthily incorporate this nutrient-dense legume into your diet, creating delicious meals with minimal effort.

Optional Resources for Health-Conscious Cooking

For more detailed nutritional information and recipe ideas involving legumes, resources like the Harvard T.H. Chan School of Public Health provide valuable information. Harvard T.H. Chan School of Public Health on Lentils

Frequently Asked Questions

Is it safe to eat canned lentils without draining?

Yes, canned lentils are pre-cooked and safe to eat straight from the can. However, they are typically packed in a high-sodium brine, so draining is highly recommended for health and taste reasons.

How much sodium is removed by draining and rinsing canned lentils?

Rinsing canned lentils under cool, running water can reduce the sodium content by up to 60%, while simply draining removes about a third of the sodium.

What is the liquid in the can with the lentils?

The liquid is a brine consisting of water, salt, and starches released by the lentils during the canning process. It is perfectly safe to consume but can contain excess sodium and alter the texture and flavor of your dish.

Can I use the liquid from canned lentils in soup?

Yes, you can use the liquid from canned lentils as a stock base for soups, stews, and sauces, especially if you want to thicken the dish. However, be mindful of the salt content and adjust your seasoning accordingly.

Are canned lentils still nutritious after being drained?

Yes, canned lentils retain their high protein, fiber, and mineral content even after being drained and rinsed. A small amount of water-soluble vitamins may be lost, but the overall nutritional value remains high.

Will draining and rinsing reduce gas from eating lentils?

The starchy liquid in canned lentils is high in soluble fiber, which can cause bloating and gas for some individuals. Rinsing can help lower the concentration of these carbohydrates, potentially improving digestibility.

How should I store leftover canned lentils?

After opening the can and draining the lentils, store any leftovers in a sealed, airtight glass or plastic container in the refrigerator. Do not store them in the opened can.