How to Use Canned and Dried Beans

How to Store

Keep canned and dried beans in a cool, dark place. Store dried beans in hard, closed containers to protect from pests. Refrigerate cooked beans within 2 hours and use within 3-5 days. Cooked beans also freeze well.

Five Tips for How to Use

  • Blended – Blend beans into smoothies, soups, or sauces to help thicken and boost nutrition. Add blended, refried, or whole cooked beans to burritos, quesadillas or wraps.
  • Burgers – Make your own bean burgers, adding your favorite spices and herbs.
  • Dip – Make layered bean dip or hummus. For a quick and easy option, make a simple bean dip by blending beans and green olives. Look online for more creative bean dip ideas.
  • Roasted – Roast chickpeas in your favorite spices for a crispy salad topping or snack.
  • Salads – Add beans to salads for a more filling option rich in plant-based protein and fiber. Or make an easy salad of beans, corn, and chopped peppers tossed in vinaigrette.

Hints: Lentils do not need to be soaked and are a good option if preparing dried beans in a rush. To save time, consider preparing extra dry beans and freezing half for later.

Peanut Butter Chocolate Chip Chickpea “Cookie Dough” Dip

Serves: 12-24 cookies

Ingredients:

1 can chickpeas (15-oz.)
½ cup peanut butter
2 teaspoons vanilla extract (optional)
1-4 tablespoons milk, as needed
Salt, to taste
1/3 cup chocolate chips
Graham crackers or sliced apples, to serve

Instructions:

  1. Rinse and drain the chickpeas.
  2. Blend chickpeas, peanut butter, and vanilla extract in a food processor or blender until smooth. Add milk as necessary to help blend.
  3. Taste for flavor; add salt and blend again if necessary.
  4. Mix in chocolate chips. Serve as a dip.

Tips:

  • Try different nut butters in place of peanut butter.
  • If not sweet enough, add your sweetener of choice, such as honey, maple syrup, or sugar.