The Case for Draining and Rinsing
For many home cooks, the default habit is to drain and rinse beans, especially from cans. This practice is often driven by a few key considerations related to health and culinary results.
Reducing Sodium Content
One of the most significant reasons to discard bean liquid is to reduce sodium. Canned beans are notorious for high salt levels, which are added for flavor and preservation. Rinsing canned beans thoroughly under cool water can significantly cut down on this added sodium, making the final dish healthier, especially for individuals watching their blood pressure or salt intake. One study showed rinsing can reduce sodium by up to 40%, a substantial amount for a single ingredient. This practice gives you more control over the seasoning of your food, allowing you to add salt to taste rather than relying on the unknown quantity in the canning liquid.
Improving Digestibility and Reducing Gas
Another common concern addressed by draining and rinsing is the potential for gas and bloating. Beans contain complex sugars called oligosaccharides that the human body cannot fully digest. These undigested sugars make their way to the large intestine, where gut bacteria ferment them, producing gas as a byproduct. Soaking dried beans before cooking allows these sugars to dissolve into the soaking water. Discarding and replacing this water, and then rinsing the soaked beans, can help remove some of these compounds, leading to a less gassy outcome. This is particularly important for people who don't eat beans often, as their gut flora may not be accustomed to breaking down the oligosaccharides.
Achieving Better Flavor and Texture
From a purely culinary perspective, the starchy liquid from a can or cooking pot can affect a dish's flavor and texture in unintended ways. The canning liquid, for instance, can carry a metallic aftertaste that some find unappealing. Furthermore, the syrupy, starchy liquid can leave a slimy film on the beans, which might not be desirable in a fresh salad or a clear-broth soup. Draining and rinsing ensures the beans have a clean, neutral flavor and texture, allowing them to better absorb the seasonings of your dish and preventing a gummy or cloudy final product.
The Case for Saving and Using Bean Water (Aquafaba)
Conversely, saving bean water, or aquafaba, has become a popular practice, particularly in vegan and zero-waste cooking, due to its unique properties.
Aquafaba as an Egg Substitute
One of the most remarkable uses of aquafaba is as a vegan replacement for egg whites. The protein and starch content in chickpea water, in particular, allows it to be whipped into stiff peaks, much like egg whites. This makes it an ideal ingredient for recipes that rely on the frothy, binding, or emulsifying properties of eggs. It can be used to create:
- Vegan meringue cookies
- Airy chocolate mousse
- Plant-based mayonnaise
- Light and fluffy vegan pancakes or waffles
- Marshmallow meringue frosting
A Natural Thickener and Flavor Enhancer
Beyond acting as an egg replacer, aquafaba from any cooked bean variety can be a culinary asset in its unwhipped form. The starchy liquid can add body, richness, and depth of flavor to various dishes.
- Soups and Stews: Adding a splash of bean liquid can naturally thicken and enrich the broth, providing a creamy consistency without using dairy or flour.
- Sauces and Gravies: It can be used to emulsify dressings, thicken gravies, and create a smooth texture in sauces.
- Hummus: For homemade hummus, reserving some of the chickpea liquid helps achieve a smoother, creamier consistency.
Dried Beans vs. Canned: A Comparison
Deciding what to do with bean water often comes down to the source. The liquid from dried beans differs from that of canned, and therefore their applications are different.
| Feature | Dried Bean Water (Cooked) | Canned Bean Water (Aquafaba) |
|---|---|---|
| Origin | Created from simmering dry beans in water until tender. | The packing liquid from pre-cooked, canned beans. |
| Salt Content | Controlled entirely by the cook; can be low-sodium or unsalted. | Often very high in sodium; rinsing is needed to reduce it. |
| Oligosaccharides | Higher concentration, especially if beans weren't soaked first. | Still present, contributing to potential gas, but can be reduced by rinsing. |
| Culinary Use | Excellent for making flavorful broths for soups and stews. | Famous vegan egg white substitute (aquafaba) for meringues, mayonnaise, etc.. |
| Food Safety | Perfectly safe to consume if cooked properly at high temperatures. Raw bean soaking water is not safe to use. | Safe to use directly, as the canning process eliminates bacteria. |
| Texture | Can be starchy and cloudy, adding body to sauces and soups. | Viscous and gelatinous, making it ideal for whipping. |
Tips for Making the Right Call
Ultimately, your decision depends on the recipe and your personal nutritional goals. Here are some simple guidelines:
- For canned beans: If you are making a soup, chili, or stew where a rich, thick broth is desired, consider using some of the canning liquid. If you are preparing a salad or another dish where a clean flavor and texture are key, drain and rinse thoroughly to reduce sodium and prevent sliminess.
- For dried beans: If you are cooking beans from scratch, especially large beans like kidney beans, it's generally best to drain the soaking water to remove some of the gas-causing sugars. However, once the beans are cooked, the cooking liquid can be used as a flavorful stock base.
- For vegan baking: If you need a vegan egg white substitute, the liquid from a can of chickpeas is the go-to ingredient for aquafaba meringues and mousse. Always taste it first to check for any overpowering flavor. You may want to use a no-salt-added variety for desserts.
Conclusion
So, should you throw out bean water? The answer is not a simple yes or no. The liquid from both canned and home-cooked beans is far from useless, offering a range of culinary applications from thickening stews to creating vegan meringues. However, it also contains significant amounts of sodium (in canned versions) and oligosaccharides (in dried), which may be undesirable for health or digestive reasons. By understanding the properties of bean water and considering the needs of your recipe, you can make an informed choice that enhances both your nutrition and your cooking. For those watching their sodium or sensitive to gas, draining and rinsing is the safer, more controlled choice, but for adventurous home cooks and vegans, a world of creative possibilities awaits in that formerly discarded liquid.
- Authoritative Link: The Bean Institute offers excellent tips for gas reduction.
Aquafaba Recipes to Try
- Vegan Chocolate Mousse: Whip chilled aquafaba to stiff peaks with sugar and cream of tartar, then fold in melted vegan chocolate.
- Homemade Mayonnaise: Combine aquafaba, oil, lemon juice, and mustard in a food processor and blend until emulsified.
- Fluffy Waffles: Replace the egg whites in your favorite waffle recipe with whipped aquafaba for a lighter, vegan-friendly texture.
Choosing the Right Bean Liquid
When using bean water, the type of bean and whether it's canned or dried matters. The liquid from chickpeas is often considered the most neutral-flavored and best for sweet applications like meringues. For savory dishes, liquid from any bean works well. If you have leftover bean liquid from cooking dried beans, it can be frozen in ice cube trays for easy future use in soups and gravies.
