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iVillage.com: Dr. Oz's Healthiest Superfoods -- How Many Are In Your Shopping Cart?

Supermarket Staple #25: Canned Beans (White, Kidney, Navy, Black, Pinto, Red)

Why It's a Must Have: Full of fiber and iron, beans are an inexpensive source of protein that can sit in your cupboard for years without going bad. And, canned beans can save a meal, says Cooper. “Keeping a variety of beans on hand enables you to make a quick pot of veggie chili (add some leftover veggies, tomato sauce, salsa and spices for extra kick), or add beans to a salad for lean protein.” Worried about the unpleasant side effect (flatulence) that eating beans can cause? Cooper recommends rinsing your beans well before consuming to get rid of the liquid they are packed in, since it's the liquid that can cause gas.

Budget Bonus: No need to worry about breaking the bank here! “Canned beans are usually a bargain,” Cooper says. “For under $2 per can, you can get two or three protein portions.” Grab store bands whenever you can to save even more.

(CREDIT: J. Guilliam/Photolibrary/Getty Images)
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The opinions expressed are solely those of the author and do not necessarily reflect the views of Comcast.

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