Beans: Canned or Scratch? Tips for Better Nutrition, Digestibility and Flavour

    Beans/legumes are such an important part of a healthy diet, full of fibre, protein, and a host of minerals, vitamins and phytochemicals. But many people struggle to get enough (or any!) beans into their regular diet. 

    So in episode 36 of In My Plant-Based Kitchen I decided to talk about some of the great benefits of beans, and I share lots of practical tips to help you get more in.

    In this episode we're talking about:

    🫘some of the exciting benefits of beans for healthy living
    🫘the advantages and disadvantages of canned beans vs beans that you soak and cook from scratch
    🫘a step-by-step on how to soak and cook beans from scratch
    🫘tips for quick-cooking legumes to keep on hand for days you are rushed
    🫘tips on things you can add to increase flavor, nutrition and digestibility and decrease gas and bloating
    🫘and more!

    Click here to watch now.

    I also promised to share my Bean Tips handout on this page. You can click here to access it.

    AND I have a bean recipe to share with you!

    Dilly Chickpea (Toona) Salad

    4 servings


    • 1 (15-ounce) can chickpeas, rinsed, drained OR 1 ½ cups cooked
    • 3 TBSP tahini
    • 1 tsp Dijon mustard
    • 1 TBSP agave syrup
    • 1 ½ TBSP fresh lemon juice
    • 1 clove garlic, minced
    • ½ orange bell pepper, finely diced
    • ½ cup red cabbage, finely chopped
    • ¼ cup pickle, finely chopped
    • 2 TBSP – ¼ cup fresh dill, minced (to taste)
    • Sea salt and black pepper to taste (I used about ½ tsp)


    1. In a large bowl crush cooked chickpeas with a potato masher, until they are flaky.
    2. In a small bowl combine the tahini, mustard, agave, lemon juice and mix well.
    3. Add the rest of the ingredients to the bowl with the chickpeas and mix well (you may want to put a little bit of dill/pepper/cabbage aside to garnish the salad with; if so set that aside before combining).
    4. Add the dressing and mix everything together!
    5. Enjoy as part of a wrap or sandwich, served with greens, on its own as a side dish, or even top your salad with a few spoonfuls.


    What's your favourite way to add beans to your diet? Do you cook them from scratch or mostly use canned? I'd love to hear from you!


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