Canned Vegetables
Canned vegetables offer a convenient and shelf-stable way to incorporate essential nutrients into your diet. These pre-cooked vegetables, typically preserved in water, brine, or sauce, come in a wide variety including green beans, corn, peas, carrots, and tomatoes. The texture of canned vegetables is generally softer than their fresh counterparts due to the canning process. Their flavor profile can vary; some retain a pleasant, mild taste, while others might absorb some of the canning liquid's flavor. Canned vegetables are a cost-effective and time-saving option for adding vegetables to meals when fresh produce is unavailable or out of season. The appearance often reflects the type of vegetable, with slight variations in color and shape depending on the canning process. Using canned vegetables is an excellent way to boost your daily vegetable intake.
Common Uses
- Using canned tomatoes to create a quick and flavorful pasta sauce by simply simmering them with herbs and spices until thickened.
- Adding canned green beans or corn to hearty soups and stews, providing a boost of nutrients and a satisfyingly tender texture.
- Preparing a simple side dish of canned peas or carrots, often seasoned with butter, salt, and pepper for a quick and easy vegetable accompaniment to any meal.
- Incorporating canned vegetables like mixed vegetables or corn into casseroles, adding bulk and nutritional value to the baked dish.
- Using canned beans such as kidney beans or cannellini beans in chili recipes for added protein and fiber, making for a filling and nutritious meal.
Nutrition (per serving)
Nutrition (per serving)
Calories
70.0kcal (3.5%)
Protein
2.0g (4%)
Carbs
15.0g (5.45%)
Sugars
5.0g (10%)
Healthy Fat
0.3g
Unhealthy Fat
0.1g
% Daily Value based on a 2000 calorie diet
Nutrition (per serving)
Calories
70.0kcal (3.5%)
Protein
2.0g (4%)
Carbs
15.0g (5.45%)
Sugars
5.0g (10%)
Healthy Fat
0.3g
Unhealthy Fat
0.1g
% Daily Value based on a 2000 calorie diet
Health Benefits
- Good source of essential vitamins and minerals, contributing to overall health.
- Provides dietary fiber, promoting healthy digestion and gut health.
- Convenient way to increase vegetable intake, supporting a balanced diet.
- Often low in calories and fat, aiding in weight management.
- Some canned vegetables are rich in antioxidants, protecting against cell damage.
Substitutes
Storage Tips
Unopened canned vegetables should be stored in a cool, dry place away from direct sunlight and extreme temperatures to maintain their quality and prevent spoilage. Once opened, transfer any unused portion to an airtight container and refrigerate immediately. Consume refrigerated canned vegetables within 3-4 days for optimal freshness and to prevent bacterial growth. Do not freeze canned vegetables as this can alter their texture.
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