When the coronavirus pandemic reached the United States in March and people started hoarding food, one of the most popular purchases was the humble bean. In what the New York Times dubbed “boom time” for the bean industry, purchases of canned and dried beans surged by anywhere from 40 to 400 percent. But for many, those beans seem to represent a kind of cheap, shelf-stable last resort. As the Times notes, “people whose ‘pandemic pantries’ are overflowing with beans are not looking forward to actually eating them.”

Carracci’s The Bean Eater — Carracci’s *The Bean Eater*

And while beans were already trending on social media and in diets prior to the pandemic, they remain “greatly underutilized by North Americans and northern Europeans,” from a health standpoint, according to the American Journal of Clinical Nutrition. The article points out that beans are “rich in…potassium, magnesium, folate, iron, and zinc… important sources of protein…rich in total and soluble fiber as well as in resistant starch…and provide ample amounts of polyphenols, many of which are potent antioxidants.”

How did the healthy, affordable, and environmentally-friendly (using very little water and fertilizing the soil naturally) bean become so neglected?

are beans too cheap for their own good?

Beans have long carried a negative stereotype in Western culture based on the very fact of their affordability. Two pieces of art with similar titles but from different eras—Gwendolyn Brooks’ poem The Bean Eaters from 1963, and Annibale Carracci’s 16th century painting The Bean Eater—highlight how beans connote poverty and deprivation.

Then there is the, ahem, biological issue. Many people simply have trouble digesting the high amount of fiber and/or the oligosaccharides (a kind of sugar) in beans.

Personally, I love beans because they are so versatile, lending themselves to being simmered, fried, baked, or puréed. Here are a few of the reasons I’ve learned to appreciate them.

Canned versus dried

Canned beans are easy to use and come in handy for last-minute meals, but I prefer the soft texture and deeper flavor of dried beans cooked at home and seasoned with aromatics, like onion, garlic, and herbs. I like to cook a big batch at the beginning of the week and add them to different recipes for an added boost of fiber and protein.

“Beans are a perfect pantry staple since some products can last up two years.”

Prepping your beans

I always soak dried beans overnight, or for at least several hours, covered in water a few inches above the beans. Soaking the beans cuts the cooking time by as much as 70 percent and helps to break down the indigestible oligosaccharides.

Once soaked, I rinse the beans to remove any residue, and cook them in a stovetop pot or pressure cooker. I like to add a strip of kombu (dried seaweed), which contains an enzyme to help further break down the oligosaccharides, and also lends a bit of umami flavor to the pot.

There are differing philosophies about when to add salt to beans. I always add it at the end so I can control the saltiness to suit whatever recipe I’m making.

When buying canned beans, I try to avoid the cans with BPA lining (check the label) since it can leach into the food and has been associated with altered brain and nervous system development and changes in the reproductive system, according to the Environmental Working Group. I always rinse canned beans well before using them; the liquid is extra starchy, full of unnecessary sodium and can carry a tinny flavor.

Tip: The liquid can be used as a substitute for eggs, or as a thickener for other recipes, like stock, vegan mayo, or chocolate mousse.

Storing cooked beans

If you have leftover beans, recycle the can and store them in a covered glass or plastic container in the fridge for up to one week. You can leave beans in the can for a day or two but the flavor and quality will degrade faster than in a new, clean container. Beans can also be frozen for months and the texture won’t be affected.

some delicious ways with beans

Roast until crispy

One of the easiest things to do with a can of chickpeas (or other beans) is to roast them in the oven. They make a crunchy, protein-filled addition to salads. Or you just eat them as a healthy snack.

Add to soup

Another classic for beans is to cook them in a hearty soup or stew. You will find hundreds of different types of bean soup recipes out there, such as chili or minestrone.

Make into a dip

Hummus is classic and easy spread made with chickpeas. Just mix with tahini, lemon, and a few other ingredients to make a delicious dip for crackers or carrots. You can swap in other beans to make a similar spread, such as cannellini beans or black beans.

Curry them

A less common method of preparing beans for dinner might be using them in curry dishes. Some of the quickest meals I’ve made using pantry staples have been to add a can of chickpeas with some veggies and then mix in curry powder or paste along with coconut milk. Check out these flavorful yellow curry and Thai red curry dishes!

Bake them

Beans can easily be folded into casseroles and baked for a filling plant-based dinner. I love making these flavorful vegan enchiladas with black beans, or try them mixed into a healthier shepherd’s pie! Although traditionally fried, falafel is a popular middle eastern dish using chickpeas, which you can also make in the oven.

Toss them into a pasta

A simple way to add protein to your pasta dish is with some beans, such as using edamame with my pad thai noodles. Or you can try this easy creamy pasta with kale recipe.

Make a plant-based “tuna” sandwich or salad

Looking for a quick snack or lunch and don’t have much to work with? Take a can of beans and mix in a few other simple ingredients, like celery, parsley, and onion, to make a satisfying sandwich or salad.