Using beans while keeping sodium low
Beans are naturally low in sodium, but canned versions can be high. Choosing the right products and rinsing or cooking from dry makes beans compatible with low-sodium plans.
Sodium-reducing tips:
- Use low-sodium or no-salt-added canned beans, or rinse regular canned beans thoroughly under running water to remove surface sodium.
- Cook dried beans from scratch without adding salty broth; season with herbs, citrus, and spices instead of salt.
- Use acid (vinegar, lemon) and aromatic herbs to boost flavor without relying on salt.
Flavoring ideas:
- Garlic, onion, smoked paprika, cumin, and fresh herbs add depth.
- Use umami-rich ingredients like roasted mushrooms, tomatoes, or a small amount of low-sodium soy sauce sparingly for savory notes.
Meal planning:
- Combine beans with whole grains and vegetables for balanced low-sodium meals: chickpea salads, lentil soups, and bean stews with lots of herbs.
Monitoring and tips:
- Read labels and compare sodium per serving.
- If you need stricter sodium control, always cook dried beans and season lightly.
With mindful choices and creative seasoning, beans can be a flavorful, satisfying part of a low-sodium diet.