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Call us toll-free† at 1-877-510-510-2 to speak directly with a Registered Dietitian.
Beans are tasty and nutritious and can be used in so many different ways! Enjoy them baked, refried, wrapped in tasty burritos or mixed into salads with colourful fresh vegetables. If you want to start eating more beans but are not sure how, here’s everything you need to get you started.
There are so many varieties of beans available both dried or canned. Have you tried all of these?
Experiment! Try different beans in your favourite recipes to see which varieties you like best.
Canada is one of the world’s top exporters of beans. Ontario produces 15 different varieties of dry beans including coloured beans and white navy beans. Look for Product of Canada on packaging to find out if beans are locally produced.
A variety of canned and dried beans can be found in your local supermarket or ethnic grocery store. Here are some more tips for buying beans:
Canned beans are cooked and ready to eat or add to your favourite dish. Always drain and rinse well to lower the sodium and make you less gassy.
Here’s how to cook dried beans. Save time by making a large batch and freezing smaller portions for when you need them.
2 cups (500 mL) of dried beans make 4-6 cups (1L-1.5L) of cooked beans (depending on the type).
Most kids love these sweet beans. Use them as a spread for burritos or sandwiches, serve them with baked tortilla wedges, or offer them as a side dish.
Try these instead of meat burgers. You can experiment with different recipes, but here’s the basic idea:
Veggie and Bean Pita
Swiss chard and navy bean soup
Souper Lunch with Rice and Beans
Romano Bean Hummus
Red Cabbage and Pasta Soup with Beans
Black bean couscous salad
All about legumes
What you need to know about following a vegan eating plan
What you need to know about a vegetarian eating plan
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