Legumes, which include beans, peas and nuts, are an excellent source of protein, offering fiber, vitamins and minerals, with less fat and cholesterol than is found in meat. However, canned legumes are often prepared with a lot of sodium, which can be a problem if you have high blood pressure. Although there is no way to remove all of the sodium from canned legumes, you can greatly reduce the sodium content with proper preparation.
Step 1
Open the canned legumes and pour them into a strainer. The liquid that canned legumes is packed in has high sodium content, so it is important not to cook the legumes in the canned liquid. Rinse the legumes with cold water and pour them into a pan.
Step 2
Add about one cup of fresh water to the legumes to keep them from drying out while you heat them. Drain off the excess water in the strainer after heating.
Step 3
Season the legumes with spices or salt substitutes. Avoid butter or margarine spreads, as these often have a high sodium content.
Things You'll Need
- Vegetable strainer
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