How to Remove Sodium From Canned Legumes

Canned legumes include chickpeas, black-eyed peas, lentils and many types of beans, such as pinto, kidney, black and fava. Foods such as these are low in cost and high in nutrition--legumes tend to be high in fiber, iron, magnesium and B vitamins, and low in cholesterol. Canned legumes are packed in liquid that contains sodium. The natural sodium content of the beans cannot be removed, but simple preparation techniques before eating can help remove excess salt from canned goods.

Difficulty: Easy

Instructions

Things You'll Need:

• Can opener
• Colander

1. Open your can of legumes over a colander, which you have placed in your sink. Allow the liquid to drain off, unless your recipe calls for the canning liquid. If this is this case, reserve the canning juices in a measuring cup.

2. Shake the beans, peas or other legume gently in the colander to remove excess liquid, and, therefore, some of the sodium content.

3. Rinse the food in cold water. Lift small handfuls of the legumes as you rinse to be sure that all of the food has been touched with water. Any vegetables that feel slick to the touch are most likely still covered in salt and should be rinsed thoroughly.

4. Shake the colander again to remove excess water from the canned legumes.

References

• "Beans and other legumes: Types and cooking tips"
• Lowering your blood pressure with DASH

Who Can Help Sponsored

• How to Lose 30+lbs Guaranteed. Try it Free.