Keeping a selection canned vegetables and canned beans in the cupboard
The Basics
“Canned vegetables are convenient and require very little preparation and can be stored for long periods of time and are handy standbys for times when you don’t have fresh ones.
Stock up on a ones you like – things like canned Sweetcorn can be added to salads and as a topping on pizzas or in dishes. Sliced mushrooms are also easy to mix in with many hot dishes.
And remember canned vegetables count towards the recommended 5-a-day target”, advises Tony Hirving RD.
Common Myths & Misconceptions
- “Canned vegetables aren’t as healthy as fresh” – Although levels of some vitamins, minerals and phytochemicals are reduced by the canning process, other nutrients are increased – canned tomatoes, for instance, contain higher levels of absorbable lycopene than fresh tomatoes.
- “Canned vegetables are not worth eating and are too processed”. Fresh vegetables, canned vegetables, and frozen vegetables and vegetable juice all count toward the 5-a-day target. When you but them, see which ones are canned in water – and remember to wash the vegetables when you open them.
Tips and Tricks
- If you can’t find vegetables canned in water – rinsing vegetables before use will help to remove some of the salt and sugar.
- Add canned Sweetcorn or peas to dishes like spaghetti bolgonase, shepherds pie, casseroles and stews.
- Use canned vegetables to make soups.
- Use canned sweetcorn to add to sandwiches (tuna & sweetcorn), salads or pizza or use it to make a salsa to serve with grilled meat or fish.
- Add canned beans to stews, casseroles or to ready-prepared soups.
Use canned peas or sweetcorn to make frittata. To make a vegetable frittata, beat 2 large eggs in a bowl, add a selection of canned vegetables. Heat 1 teaspoon of vegetable oil in a small omelette pan and pour in the egg mixture, cook over a low heat for 4-5minutes or until the bottom is just set. Transfer to a preheated grill and cook for a further 4-5 minutes, or until just firm to the touch.
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