Legumes and beans are a great way to get protein that is gluten-free and vegan. They are also very good for you in many other ways. But finding canned beans, peas and lentils produced in a gluten-free facility is not always an easy endeavor. You have to be very careful that canned foods haven’t picked up gluten from other products in the same brand before you use them in your cooking.
I eat a lot of beans and legumes, so it broke my heart for a while that I couldn’t find a store brand that sold canned or other types of precooked beans that were safe for people with celiac disease. Brands like Westbrae Naturals, Eden Foods, Progresso, Fig Food Co. and Whole Food Market’s 365 Everyday Value brand produce other items with wheat. Some, like Eden, do conduct testing of their products, but none of them are certified gluten free.
In lieu of canned beans, you can use dried beans, peas and lentils. You can be sure that there is nothing wrong with your legumes because you have to wash and sort them anyway. You can usually find them at a good price in the bulk foods section of most grocery stores. I also recommend looking for a local brand that produces organic beans. Most places like Whole Foods are starting to stock more and more items from in-state producers.
That brings me back to canned beans. My local Whole Foods just began carrying Omena Organics canned beans and black eyed peas. Omena has a farm in northern Michigan where they produce their beans and a variety of fruit products. All do not have gluten, so there is no chance of cross-contamination.
No matter what brand of canned beans you choose, keep in mind that beans, lentils, and peas are naturally gluten-free, but they can still come into contact with gluten at the plant where they are canned.
For those with celiac disease or gluten sensitivity following a strict gluten-free diet is essential. But one food group that is naturally gluten-free and full of nutrients is beans! In this comprehensive guide, we will cover what beans are gluten-free, how to buy and prepare them safely, and some health benefits of adding more beans into your gluten-free diet.
Overview of Gluten-Free Beans
The good news is that all beans in their natural, unprocessed form are gluten-free! This includes common varieties like
- Kidney beans
- Black beans
- Navy beans
- Red beans
- Pinto beans
- Lima beans
- Great Northern beans
- Cannellini beans
- Garbanzo beans/chickpeas
- Soy beans
- Green beans
Beans are naturally gluten-free because they grow in pods on plants and do not contain any gluten proteins. Gluten is only found in grains like wheat, barley, and rye.
However, bean products like canned beans or dried beans could become contaminated with gluten during processing or packaging. We’ll cover how to shop for safe beans below.
Health Benefits of Beans
Adding more beans to your gluten-free diet has some great health benefits too:
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Beans are high in fiber, which improves digestive health and lowers cholesterol. Just 1 cup of beans provides about 15g of fiber.
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Beans are packed with plant-based protein. 1 cup of beans contains around 15g of vegetarian protein.
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Beans contain key micronutrients like iron, zinc, folate, and potassium.
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Eating beans may help regulate blood sugar levels and reduce risks for diabetes.
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Bean intake is linked with lower risks for heart disease, high blood pressure, and certain cancers.
So beans are truly a gluten-free superfood! Let’s look at how to buy and prepare them safely.
Purchasing Gluten-Free Beans
When shopping for beans, here are some tips to avoid gluten exposure:
Canned Beans
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Verify canned beans do not contain any wheat, barley or malt ingredients. Some brands add flavorings or thickeners that contain gluten.
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Look for cans labeled “gluten-free” for peace of mind. Popular brands like Eden Foods and Bush’s label their gluten-free products.
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Avoid any canned baked beans, pork and beans, or flavored bean products unless certified gluten-free. They often contain questionable ingredients.
Dried Beans
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Purchase dried beans from stores with good gluten-free practices to avoid cross-contamination. Ask questions if unsure.
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Avoid bulk bins, especially in stores that also scoop wheat and gluten grains from the same area. Loose beans may be contaminated with gluten traces.
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Look for dried bean packages labeled gluten-free for added assurance. Bob’s Red Mill is a reputable gluten-free brand.
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When in doubt, call the company to ask about their processing practices to rule out cross-contamination risks.
Safe Preparation of Beans
Once you’ve purchased gluten-free dried or canned beans, follow these preparation tips:
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Thoroughly rinse dried beans with water before cooking to remove any debris.
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Cook beans in new water or broth. Do not cook in water used to boil pasta or gluten grains, to prevent cross-contact.
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Use a designated gluten-free colander to drain cooked beans, rather than a shared colander.
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Clean cooking surfaces and utensils before and after handling beans to prevent cross-contamination.
Following basic gluten-free practices in the kitchen will allow you to safely enjoy beans and reap their many nutritional benefits!
Cooking Gluten-Free Beans
Beans are very versatile – they can be used in soups, stews, salads, dips, baked goods, and more! Here are some simple ways to cook basic beans at home:
Canned beans: Canned beans are pre-cooked so they just need to be warmed up or added to recipes as-is. Always drain and rinse them before using to remove excess sodium, liquid, and any loose particles.
Stovetop: Dried beans need to be soaked 8-12 hours or overnight before cooking. Then rinse, add fresh water or broth, and bring to a boil. Reduce heat and simmer beans for 1-2 hours until tender, adding more cooking liquid as needed. Add any seasoning once beans start to soften.
Pressure cooker: This is a fast option for dried beans. No presoaking needed – just add beans and liquid to the cooker and cook for 25-40 minutes until tender. Use the quick-release method before adding seasonings.
Slow cooker: Another hands-off way to prepare beans. Soak beans overnight first. Add soaked beans and fresh liquid to the slow cooker and cook on high for 7-9 hours or low for 9-12 hours. Check beans and add seasoning towards the end.
Instant Pot: Similar to using a pressure cooker, with even faster cooking times. Add soaked beans and cooking liquid then cook on manual high pressure for 25-30 minutes. Quick release before mixing in any additional ingredients.
With so many convenient options for preparing beans, it’s easy to enjoy their versatility in many different gluten-free dishes!
Gluten-Free Bean Recipes
Here are some delicious recipe ideas to incorporate more gluten-free beans into your diet:
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Black Bean Soup – easy, protein-packed soup
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Quinoa and Black Bean Salad – tasty chickpea salad with lime dressing
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White Chicken Chili – creamy chili with cannellini beans
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Lentil Sloppy Joes – lentil and veggie sloppy joes
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Edamame Hummus – great bean-based dip or spread
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Chickpea Cookie Dough – satisfying edible cookie dough with garbanzo beans
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Red Beans and Rice – New Orleans classic, vegetarian adaptable
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Black Bean Brownies – amazing grain-free brownies made with beans!
With creative recipes like these, beans can transform your gluten-free cooking. Enjoy experimenting with new bean dishes for health and variety!
Dining Out Gluten-Free with Beans
When eating at restaurants, be sure to check that bean dishes are prepared safely gluten-free:
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Ask if any wheat or gluten ingredients are added to bean soups, dips, etc. Broths and seasonings may contain hidden gluten.
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Request beans not be thickened with wheat flour or stirred with utensils that touch gluten. Cross-contact risks need to be avoided.
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Ask that bean side dishes not be seasoned with packaged mixes containing gluten. Instead, request fresh garlic, spices, etc.
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With some cuisines, check that beans are not cooked with barley, wheat berries, pasta, or beer unless gluten-free.
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At salad bars, make sure utensils are changed and surfaces cleaned before scooping to avoid cross-contaminating beans.
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Look for restaurants that are knowledgeable about gluten-free diets and can accommodate your needs. Many offer gluten-free menus and cooking protocols.
With proper precautions, dining out with celiac or gluten sensitivity is possible. But always discuss preferences with staff to ensure your bean dishes avoid gluten exposure.
Are Beans Gluten-Free? The Verdict
The verdict is clear – beans are a nutritious and versatile gluten-free addition to your diet. When purchased from reputable sources and prepared properly, beans pose little risk of gluten exposure. Incorporate more beans into soups, salads, sides, dips, baked goods, and other creative gluten-free recipes to enjoy their many health benefits! Just be sure to check labels carefully and communicate with restaurants to avoid any cross-contamination when buying or dining out. Then you can safely eat beans to your heart’s content as part of your gluten-free lifestyle.
7 Gluten Free Grains That Are Super Healthy | VisitJoy
FAQ
What kind of beans are gluten-free?
Are Bush’s beans celiac safe?
Are beans and chickpeas gluten-free?
Are all green beans gluten-free?
Are beans gluten-free?
Yes, beans are naturally gluten-free. They’re also a good source of fiber, protein and vitamins for those on a gluten-free diet. Gluten-free beans include, but are not limited to: kidney beans, black beans, navy beans, red beans, pinto beans, lima beans, Great Northern beans, cannellini beans, garbanzo beans/chickpeas, soy beans, green beans, etc.
What are some gluten-free breads?
Some gluten-free bread include those made with almond flour, coconut flour, and tapioca flour. Gluten-free breads are made without wheat, barley, or rye. They are a good option for people who have celiac disease or are sensitive to gluten. When buying gluten-free bread, be sure to check the label to make sure it is truly gluten-free. Some brands may say they are gluten-free, but may use wheat starch or other ingredients that contain trace amounts of gluten.
Are refried beans gluten free?
They contain no gluten ingredients or gluten allergens. Old El Paso Traditional Refried Beans and all varieties of Old El Paso refried beans are free from declared major allergens, including gluten. Ortega Traditional Refried Beans all Ortega refried bean varieties are free from declared major allergens, including gluten.
Are canned beans gluten free?
Dried and canned beans and legumes (lentils, split peas, and chick peas) are also nutritional powerhouses. More recently we have been able to find labeled gluten free canned and dried beans, (kidney, black, pinto, etc.) and legumes in the grocery stores and online. To prevent cross contact, do not purchase grains or beans, etc., from bulk bins.