Back to Bean Basics

If you find yourself starting the New Year a little low on energy (and cash) eating more beans will help on both fronts, while also helping you maintain a low-fat, high-fiber diet. Dry beans and other legumes are some of the most widely available, affordable, and nutritionally complete staple, and no matter how low the mercury drops, beans can satisfy your need for real comfort food.

Nutritious
Beans offer complex carbohydrates, protein, essential vitamins and minerals, and fiber in every low-fat, cholesterol-free bite. Now that’s power-packed nutrition!

Affordable
A bag of dry beans, once cooked, will serve up many meals, and they cost less per serving than animal or seafood sources of protein.

Versatile
Easily cooked, beans can be served as a main course, side dish, or appetizer – adding a variety of color, flavor, and texture to any dish.

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Health experts recommend that you eat at least 3 cups of beans each week, which is easier than you may think. Here are some tips that will help you add beans to your daily diet:

• Toss your three favorite kinds of beans with thinly sliced red onion, olive oil, rice vinegar, salt, and pepper for a quick three-bean salad.
• Add red beans to a taco-themed tossed salad.
• Mix lima beans in rice or couscous for a tasty side dish.
• Add butter beans to your favorite pasta dish.
• Stir pinto beans into vegetable soup.
• Blend black beans with onions, garlic, and cilantro for a tasty southwestern dip.
• Keep hummus (a prepared bean dip) on hand for a quick veggie dip.
• For burritos, use kidney beans and brown rice instead of meat.