Beans, liquid from stewed kidney beans

The liquid left over from stewed kidney beans, sometimes called bean broth, is a thin, starchy liquid that carries much of the flavor and some of the nutrients from the beans it was cooked with. Rather than pouring it down the drain, cooks use it as a base for soups and stews, to thin out bean dips and refried beans, or as a substitute for stock in rice and grain dishes where its mild, earthy flavor blends in easily. It can also replace egg whites in some vegan baking applications, since the starchy liquid whips to a light foam, a trick borrowed from the similar liquid produced by chickpeas.

Store leftover bean liquid in a sealed container in the refrigerator for a few days, or freeze it in ice cube trays for portioned use later in soups or sauces. At just 47 calories per cup and only 2 milligrams of sodium, it is a very low-calorie, low-sodium liquid to build a soup base around, and while it isn't a significant source of protein or fiber on its own, it does provide a modest 11% of the daily value for iron, carried over from the beans. Using it in place of water when making rice, soup, or a bean stew adds flavor and a bit of nutrition without adding meaningful calories.