Should You Use Canned Bean Liquid? The Deciding Factors
Deciding whether to incorporate the liquid from canned beans into your recipes hinges on a few critical considerations. The type of dish you're making, the overall flavor profile, and your dietary goals will all influence your decision. For dishes that benefit from a thicker, starchy texture and a deeper, bean-flavored base, like chili or stew, keeping the liquid can be a significant advantage. However, in recipes where a lighter, cleaner flavor and less moisture are desired, such as a bean salad or crispy roasted chickpeas, draining and rinsing is the better choice.
The Rise of Aquafaba: A Culinary Game-Changer
One of the most notable uses for canned bean liquid is the creation of aquafaba, a term for the starchy liquid from legumes, most famously chickpeas. Discovered by vegan chefs, aquafaba can be whipped into a foamy, meringue-like consistency, making it a valuable vegan substitute for egg whites. The binding, emulsifying, and foaming properties of aquafaba are due to the proteins and starches that leach from the beans during the canning process.
How to Use Aquafaba
Using aquafaba is a great way to reduce food waste and explore new vegan culinary techniques. The most common source is the liquid from canned chickpeas, which has the most stable and neutral flavor for both sweet and savory applications.
- As a vegan meringue: Whip aquafaba with sugar and cream of tartar to create stiff, glossy peaks perfect for meringues, pavlovas, and lemon meringue pie.
- For mousse and whipped cream: Fold whipped aquafaba into melted chocolate for a light and airy vegan mousse, or combine it with coconut oil to create a vegan whipped cream.
- As an egg binder: In its unwhipped state, aquafaba can act as a binder in baked goods like cookies and brownies, and is often used in vegan mayo and other emulsified sauces.
- To thicken sauces and soups: A few tablespoons of aquafaba can be stirred into soups, stews, or gravies to add body and creaminess without the need for dairy or flour.
Potential Drawbacks and Considerations
While the culinary uses are impressive, there are some downsides to using canned bean liquid that are important to acknowledge.
High Sodium Content
Canned beans often contain significant amounts of added salt, which can elevate the sodium content of your final dish. This can be a concern for those monitoring their sodium intake for health reasons. Draining and rinsing canned beans can reduce their sodium content by over 40%. If you choose to use the liquid, it's wise to taste your dish throughout the cooking process and adjust your salt and seasoning accordingly.
Digestive Concerns
Some people find that the liquid in canned beans, and the beans themselves, can cause digestive discomfort, such as gas. This is due to the presence of indigestible sugars called oligosaccharides. The good news is that soaking and cooking beans, or simply draining and rinsing canned beans, helps to remove a large proportion of these gas-causing compounds, potentially reducing discomfort.
Flavor and Color Implications
Using the liquid will impart a distinct beany flavor and potentially color your dish. This is a desirable effect in a hearty chili or stew, but may be unwanted in other recipes. For example, using the dark liquid from canned black beans could discolor a lighter-colored dish, like a bean salad or pasta.
Comparison: Using Bean Liquid vs. Rinsing
| Feature | Using the Canned Liquid | Draining and Rinsing |
|---|---|---|
| Flavor | Adds a rich, concentrated bean flavor. | Provides a cleaner, more neutral bean flavor. |
| Texture | Naturally thickens sauces, soups, and stews. | Results in a drier texture, ideal for salads or wraps. |
| Sodium Control | High sodium content, requiring careful seasoning. | Significantly reduces sodium content, giving you full control. |
| Digestibility | May increase the likelihood of gas due to oligosaccharides. | Reduces gas-causing compounds, potentially improving digestibility. |
| Versatility | Can be repurposed as aquafaba for vegan baking. | Excellent for dishes where extra moisture is not desired. |
| Speed | Saves time by skipping the draining step. | Adds a small amount of prep time for rinsing. |
Conclusion: Embrace the Versatility, Cook Mindfully
The liquid from canned beans is a surprisingly versatile and useful ingredient, not just a byproduct to be discarded. From its starch-based thickening power in savory recipes to its egg-white-like properties in vegan baking, aquafaba offers creative possibilities for the mindful cook. However, it's not a one-size-fits-all solution. Awareness of the high sodium content, potential flavor impact, and suitability for specific dishes is key. For ultimate control over flavor and sodium, draining and rinsing remains a reliable method, but for those seeking to reduce waste and explore new culinary horizons, reserving that liquid can unlock a world of possibilities. Ultimately, whether you decide to use it or not is a matter of understanding your ingredients and adapting your approach to fit your recipe and dietary needs.
Use cases for canned bean liquid
- Thickening agent for soups and stews: The starch from the beans creates a velvety texture in dishes like chili or creamy white bean soup.
- Vegan meringue substitute (aquafaba): When whipped, the liquid from chickpeas can be transformed into a meringue for desserts like pavlova or macarons.
- Binder for vegan baked goods: Aquafaba can replace eggs in vegan cookies, muffins, and brownies.
- Emulsifier for vegan mayonnaise: Blend with oil, vinegar, and seasonings to create a creamy, egg-free mayonnaise.
- Binder for veggie burgers: Use a few tablespoons to help bind veggie burger or meatball mixtures.
- Cocktail foam topper: A small amount of aquafaba, shaken vigorously, can create a classic foam topping for vegan cocktails.
- Base for savory sauces: The liquid can form the base of a creamy, dairy-free sauce for pasta or casseroles.
When to drain and rinse canned beans
- Bean salads or dishes needing a dry texture: When the goal is a drier texture, such as in bean salads or roasted chickpeas, draining and rinsing prevents sogginess.
- Reduced sodium intake: If you are on a low-sodium diet, rinsing is crucial to wash away a significant portion of the added salt.
- Light-colored recipes: For recipes where you want to avoid discoloration, such as a white bean and corn salsa, rinsing prevents the color from transferring.
- Reducing gas: Rinsing can help reduce the oligosaccharides responsible for gas and bloating.
- Crispy preparations: Achieving a crispy texture, like with roasted chickpeas, is best done with thoroughly rinsed and dried beans.
