These Flavor-Packed Canned Beans Make Meals in a Flash

You likely know about the many benefits of eating high-fiber foods (hello, great digestion, regulated blood sugar, and increased energy). Although canned beans are one of the most convenient fiber-rich foods you can find, sometimes they can be lacking in the flavor and texture departments.  

Luckily, canned beans are having a renaissance, transforming from bland and mushy to flavorful and exciting. This new wave of ready-to-eat beans come pre-seasoned and sauced with delicious international flavors, and they make throwing together fiber-rich meals so easy. Here are seven of the best flavored beans to pick up at the grocery store, plus some fun ways to serve and enjoy them.

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Is it healthy to eat canned beans?

In a word: Yes. Along with being high in fiber, beans have protein, folate, and minerals such as magnesium and potassium. One thing to watch out for with canned beans is sodium. If you’re buying unflavored beans, simply rinse them after draining to wash away about half of the sodium. 

For flavored beans, check nutrition labels and look for brands with as little sodium as possible — ideally less than 700 milligrams per serving. If one you like has more, reduce the serving a bit, or be careful to eat lower-sodium foods for the rest of the day.

You asked: What are the healthiest canned beans to buy?

Most canned beans are healthy; these brands, which come pre-seasoned, also make it fast and convenient to prepare good-for-you meals.

1. Heyday Canning Co. Tomato Alla Vodka Cannellini Beans

The Italian-inspired combo of soft, creamy white beans in a rich, garlicky tomato sauce is endlessly versatile. It also packs 9 grams of protein and 6 grams of fiber and happens to be dairy-free (the creaminess in the sauce comes from coconut milk). Pour these saucy beans over your favorite pasta and call it a night for a hearty and satisfying two-ingredient dinner (three if you add a sprinkle of Parm). 

Buy it: Heyday Canning Co. Tomato Alla Vodka Cannellini Beans

2. SOMOS Mexican Refried Beans

Don’t sleep on refried beans: Pureeing the cooked, seasoned beans deepens the flavor and adds a fluffy, almost luxurious texture once they’re warm. These Mexican-flavored beans from SOMOS are seasoned with chipotle pepper for a subtle kick (there’s also a spicy version for more heat), thyme, oregano, and cumin. The spreadable texture makes these refried beans perfect for smearing on toast or tortillas for tacos or burritos. Add your favorite toppings for a better-than-take-out high-protein lunch that travels well. 

Buy it: SOMOS Mexican Refried Beans

3. Siete Vegan Charro Beans

Siete’s line of gluten-free and vegan Mexican products expanded into beans, and in addition to three kinds of canned refried beans, the company also makes perfectly seasoned charro beans in a paprika-spiced tomato sauce. They have a touch of creaminess and umami from nutritional yeast, and they pack 7 grams each of fiber and protein per serving. 

The Siete team suggests serving the charro beans as a side dish with a classic Mexican meal like carne asada, but if you’re looking for something a little quicker, try a taco salad with shredded romaine, crushed tortilla chips (Siete’s are grain free and made with avocado oil), and chopped tomatoes and avocado. 

Buy it: Siete Vegan Charro Beans

4. Serious Bean Co Bucking Buffalo Black Beans

These spicy beans come with a kick, and a short and simple ingredient list that includes cayenne peppers, vinegar, and tomato paste. The fiery buffalo flavor makes them perfect for topping nachos or adding a layer to your game-day (or any day) dip.

Buy it: Serious Bean Co Bucking Buffalo Black Beans

5. Bush’s Organic Curried Chickpeas Bowl Topper

These canned chickpeas are part of the Blue Zones line from baked beans OG Bush’s. The garbanzo beans are preserved in a tomato-based curry sauce with kale added for extra nutrients. They’re mild and make a great topping for grain bowls and salads. Or wrap them in a fluffy pita for a simple sandwich. 

Buy it: Bush’s Organic Curried Chickpeas Bowl Topper

6. A Dozen Cousins Creole Red Beans

Take your taste buds on a trip to Louisiana with these red beans in a classic Creole sauce made with the “trinity” of green bell pepper, tomatoes, and onion. The red beans in these pouches from A Dozen Cousins are big and meaty, so they don’t disappear if you stir them into rice or other grains for a high-fiber side dish. 

Buy it: A Dozen Cousins Creole Red Beans

7. Maya Kaimal Kidney Bean, Carrot & Tamarind

This dal-in-a-pouch is incredibly fragrant, flavorful, and made with both red beans and red lentils, which add a heartier texture. The slightly tangy and sweet recipe is based on a North Indian dish known as rajma. It has a generous amount of sauce that you can spoon simply over rice, but it’s also quite tasty with eggs or another protein like chicken or fish. 

Buy it: Maya Kaimal Kidney Bean, Carrot & Tamarind

Read next: 5 Healthier, Low-Sugar Baked Beans Recipes

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