Making bean recipes gluten-free and safe
Most beans are naturally gluten-free, but cross-contamination and added ingredients can introduce gluten. With a few swaps, bean recipes suit gluten-free diets easily.
Key considerations:
- Use plain canned or cooked beans with no additives or sauces that may contain gluten.
- Replace wheat-based thickeners (flour) with gluten-free alternatives like cornstarch, arrowroot, or rice flour.
- Choose certified gluten-free grains and products when pairing beans with rice, polenta, or gluten-free pasta.
Recipe swaps:
- For patties and fritters: use ground oats (certified gluten-free), chickpea flour, or rice flour as binders.
- For soups and stews: thicken with pureed beans or cornstarch slurry instead of wheat flour roux.
Label reading and cross-contact:
- Check labels for hidden gluten in spice blends, broths, or sauces.
- Avoid cross-contact by using clean utensils and surfaces if cooking in a shared kitchen.
Most bean-based dishes are naturally compatible with gluten-free eating once you confirm ingredients and adjust thickeners or binders.