Dried or canned legumes: nutrition, digestion and everyday preparation

Legumes provide plant protein, fibre and a range of vitamins and minerals. Their composition varies with the species, variety, maturity and preparation. A French study compared home-cooked and canned legumes: the preparation method changed the final composition, with effects that differed by food. [1]

Canning does not remove the food’s nutritional value. It can change some levels because water-soluble compounds may move into the liquid and be lost when that liquid is discarded.

Dried legumes let you control cooking time, salt and texture. Sort and rinse them, then follow the package instructions. Beans and chickpeas usually need soaking; lentils and split peas can often be cooked without it. Diabetes Québec recommends soaking the relevant legumes in the refrigerator, discarding the soak water and cooking with fresh water. [2]

Cooking time depends on the type: about 30 minutes for lentils, 45 minutes for split peas, 1 to 1.5 hours for beans and 1.5 to 2 hours for chickpeas, depending on the source and product. [2]

Cook enough for several meals, cool the portion intended for storage promptly, and refrigerate or freeze it according to your routine.

Canned legumes are already cooked. They work in salads, soups, skillets, spreads and sauces. Check the ingredient list and compare salt levels between products. Drain and rinse them under running water before adding them to a recipe; this removes the preserving liquid and some surface salt. [2]

Because their texture is already set, add them near the end of a long-simmering dish. For a salad, dry them after rinsing so they do not water down the dressing.

Legumes contain fibre and oligosaccharides that can cause gas for some people, especially when intake rises quickly. A review on increasing legume consumption discusses soaking, cooking and gradual progression as culinary approaches studied to improve tolerance. [3]

Start with a small amount if you rarely eat legumes, increase gradually and cook them thoroughly. With canned products, draining and rinsing is a practical step. No single method works for everyone: the variety, portion and frequency also matter.

Choose dried legumes when you can plan ahead, want control over seasoning or want to prepare several portions. Choose canned legumes when time is short, you cook for one person or you want to add plant protein and fibre quickly. Using both forms is often the most realistic compromise.

Build a meal with vegetables and, if you like, a grain such as rice, bread, couscous or corn. The French health insurance service gives examples such as lentils with rice, couscous with chickpeas and red beans with corn. [4]