Generally speaking, beans of all varieties (whether dry or canned) are loaded with fiber and protein. But things get even more interesting when you look at beans in terms of specific types. For instance:

·         Black beans: High in iron and potassium

·         Kidney beans: One of the richest in protein and fiber

·         Pinto beans: Good source of magnesium and zinc

·         Garbanzo beans: Also high in fiber, but loaded with folate

·         White beans: Excellent source of potassium and calcium

And the story gets really amazing as you look at what eating canned beans can do for you, health-wise. Their benefits are incredible; canned beans:

·         Promote heart health due to their high fiber and low saturated fat content

·         Aid in weight management by providing satiety due to their abundant protein

·         Support digestive health by promoting regular bowel movements

·         Enhance blood sugar control due to their fiber content

·         Provide essential vitamins, minerals, phyto-nutrients, and trace elements for overall health

Then there’s their versatility. There’s truly magic in a can of beans. They can be used for a wide variety of dishes, from quick and simple meals like beans on toast or salads, to more involved recipes such as chilis, soups, curries, and even baked goods. You can add them to tacos, quesadillas, or nachos, or mash them to make dips, spreads, or burgers.

For a healthy snack, roast canned beans for a crunchy topping or salad addition. Start by draining them, then toss them with oil and your preferred spices, and bake at around 425 degrees F until they’re golden and crisp. Tossing them in a little taco seasoning mix makes them perfect as a topper for a taco salad or nachos, for instance.

I know we all cook with beans, and you’re likely aware that they’re now even used in making brownies (black beans; recipes for these are all over the Internet). But did you know that the liquid in a can of garbanzo beans (aka aquafaba) is nutrient-loaded and highly useful?

First of all, it’s full of flavor. It also makes a good thickener for your soups and stews. But the truly BIG deal with aquafaba is that it can be whipped to mimic egg whites for meringues and mousse. It can be used un-whipped as a binder in baked goods like brownies and pancakes. It's also a great base for making vegan mayonnaise, creamy dressings, and as a coating for fried foods. 

All this said, there is a caution to using aquafaba. And it’s simply this: Avoid BPA-lined canned goods. Food cans are lined with BPA to prevent corrosion and protect the food from the metal, as it acts as a barrier against moisture and acidity. BPA is durable, cheap, and effective for this purpose.

The danger is that BPA (bisphenol A) is a chemical that interferes with our hormones. BPA is linked to infertility, hormone-related cancers and hyperactivity in children. In canned goods (and plastics, too), BPA leaches from the lining into the food and also the liquid that surrounds that food. Thus, aquafaba, like any liquid in which foods are canned, will easily take on any chemicals in a can lining. SO, buy only garbanzo beans packed in NON-BPA-lined cans. Thank goodness we now have this choice; labels now boldly state if they’re a non-BPA can.

If the idea of giving aquafaba a try interests you, here’s a YUMMY mousse recipe to get you started. If you like peanut butter or almond butter, and caramel, then this is the dessert for you! It comes from www.lazycatkitchen.com, and has over 100 rave reviews.

Peanut Butter Caramel Chocolate Mousse

Yield: four 1/2-cup servings

Ingredients:

PEANUT CARAMEL
1/2 c pure maple syrup + more to sweeten the mousse
1/3 c crunchy, unsweetened peanut butter or almond butter
3 tbs almond milk
1 pinch salt (optional)
CHOCOLATE MOUSSE
5.3 oz dark chocolate broken into pieces
1 to 3 tbs almond milk divided
1/2 c aquafaba
1/4 tsp fresh lemon juice (optional)

Directions:

1. In small pot, slowly bring maple syrup to a gentle boil (it takes about 3 minutes).

2. Once foam appears, add peanut butter; whisk it in until it is fully dissolved into the syrup.

3. Allow it to come to a gentle boil again; add almond milk and salt. Mix well. (Caramel will thicken as it cools; if it’s too runny, bring it back to a gentle simmer again and simmer for a few more minutes to thicken.)

4. Divide caramel between 4 glasses and set aside to let it cool down completely before topping it with chocolate mousse.
TO MAKE MOUSSE
5. Place the chocolate and 1 tablespoon almond milk in a glass or metal bowl over a pot of gently simmering water. Simmer on low heat until the chocolate is almost melted – err on the side of caution as it is important for the chocolate not to overheat. Take the bowl off the pot of hot water; allow to cool slightly.

6. Gently and slowly whisk chocolate until smooth. You may want to add a bit of maple syrup to the mixture at this point. If your chocolate seizes, which can happen, bring it back by whisking in another 1-2 tablespoons of room temperature almond milk. Allow this mixture to cool down a little.

7. While the chocolate is cooling, whisk aquafaba and a few drops of lemon juice (it helps it stiffen) with an electric mixer until you achieve stiff peaks. (Aquafaba needs to be so stiff that you should be able to invert the bowl over your head.)

8. Gradually (start off with 1/3 of whipped aquafaba) and gently fold whipped aquafaba into the chocolate mixture until the two are well incorporated. The mixture will deflate a little, don’t worry, that’s normal, but you don’t want it to deflate too much by knocking too much air out of the mixture, which is why a gentle and slow folding motion is key here.

9. Spoon the mousse on top of the cold caramel and chill the dessert in the fridge until the mousse is fully set (8 hours or overnight). Garnish if desired, before serving.

Recipe formatted with the Cook'n Recipe Software from DVO Enterprises.