No doubt about it, research shows eating beans is a smart choice with numerous health benefits. They are full of protein and fiber, and rich in antioxidants.

But when it comes to preparing dried beans, it takes advanced planning and a whole lot more time than simply opening a can. So the question is… are dried beans worth it? Is the flavor and texture significantly improved when you make beans from scratch, and do you get the same health benefits from canned beans as from dried?

First, let’s tackle quality, bean by bean. I find cooking beans from their dried state to be beneficial on many occasions, however there are many times when I prefer to open a can. Here’s a rundown on some of the most popular bean varieties, and the pros and cons of each method. 

Black Beans – A pot of freshly stewed black beans is a beautiful thing, full of texture and flavor you won’t find out of a can. Fortunately, black beans take less time to cook than other bean varieties, and don’t require pre-soaking. Admittedly, I often use canned black beans out of convenience. If I’m preparing a salsa or salad, I often don’t pre-plan and opening a can is much easier than waiting for a few hours for the beans to cook. 

Black Eyed Peas are a variety of bean that, like black beans, doesn’t require overnight soaking. They will cook up in an hour or two, and their texture and flavor are much improved over the canned variety, which are often mushy. 

Cannellini Beans, or white beans, are mushy and do not hold their shape well when sourced from a can. Sometimes, this is not an issue. I often use canned white beans to help thicken stews, either pureeing them or using a potato masher to break them down. In these instances, canned beans are better. But in most other cases, white beans from scratch are the way to go. They have a firm texture that won’t fall apart, and are soft without being mushy. They do require an overnight soak, or a “quick soak” (see more on that below), so you must plan ahead.

Garbanzo Beans (Chickpeas) – I have dried chickpeas in my pantry, and they’ve been there forever. I have a harder time telling the difference between canned chickpeas and ones cooked from their dried state. Canned varieties keep their integrity and structure, and can be used in homemade hummus, stews, salad, or roasted with other vegetables. 

Lentils (Red, Black, White, Puy, Green, Brown) – Lentils are a legume, not a bean technically, but I’ve included them here because we often use them in the same way as beans. I adore lentils and cook them often, because they soften up quickly without requiring a presoak. Pink lentils can be cooked in about 20 minutes, while green or brown take a little longer, perhaps 40-50 minutes. Once cooked, I use them for warm vegetable salads, pureed soups, Indian dals, and numerous other dishes. 

Gigante Beans – These large white beans are prized for their texture and flavor. I have made them several times from scratch, but if I have a can, I definitely prefer the ease of skipping the cooking process. Canned gigantes keep their structure and bite, without becoming mushy. 

Split Peas can be soaked to shorten their cooking, but it isn’t a necessary step. Because they are split in half, they will cook up more quickly, and can be made into the popular split pea soup within an hour or so. I’m not sure if canned split peas even exist? But my guess is that if they do, it’s akin to baby food. Skip the can in this instance and budget in the time to cook them from their dried state.

Kidney Beans often used in chili, are one that I don’t typically make from scratch. Undercooked kidney beans are actually toxic, and while not life threatening, can induce unpleasant gastrointestinal issues. As canned beans are precooked, the toxicity is neutralized. 

Now that we’ve covered some of the most popular bean types, is there a health benefit to using dried beans over canned, or vice versa? The short answer is that both types of beans give you the same fiber, protein and antioxidants and vitamins. The considerations come with potential health risks from the packaging, and additives that can be found in certain canned beans that you may want to avoid. Sodium levels, cans lined with BPA, and certain additives could be of concern to some people. Be sure to check labels to avoid potential health risks. 

Tips for Using Beans:

1. To fast soak beans, cover them with water and bring them just to a simmer. Cover the pot with a lid and let them soak for an hour. Drain, rinse, then proceed with cooking. 
2. Using salt or baking soda when cooking your beans will not only provide flavor to the bean itself, it actually helps the water penetrate the bean’s outer skin which results in a shorter cooking time, and more digestible bean. 
3. When using canned beans, drain the liquid off and rinse them. This can reduce the sodium content by up to 30%.