Knowing beans makes it easy to add nutrition to fall menus

Beans are a wonderful addition to any fall menu. They are loaded with nutrients including protein, fiber, vitamins, minerals and phytonutrients. They also are low in fat and free of saturated fat and cholesterol.

Beans are actually a vegetable and, like many vegetables, contain a wide variety of vitamins and minerals. But unlike most vegetables, they are a good protein source. Also, they contain more fiber than most vegetable. In recent years, beans have received increased attention from research scientists and the federal government as a food that plays a significant role in a healthful diet.

The 2005 Dietary Guidelines for Americans developed by the U.S. Department of Agriculture recommends Americans eat three cups of beans weekly. USDA's My Pyramid, the recommended eating plan for Americans, includes beans in two food groups. They are listed in the vegetable group, but they are also in the meat and beans group because they are such a good protein source.

Eating more beans starts by keeping a variety of beans in the kitchen. Beans are available dry, canned, frozen and fresh. They can be served alone or used as an ingredient in recipes. On the average, one pound of dry beans is about 21/4 cups of dry beans and equals about five to six cups of cooked beans.

There are two basic methods for soaking beans before cooking. The traditional method is to wash beans thoroughly and soak in a pot filled with room temperature water for a minimum of four hours or overnight. Be sure the pot is large enough to allow for expansion of the beans while soaking. The quick method is to place washed beans in a large pot of water and bring water to a boil. Cover the pot with a lid and remove from the heat. Soak for one to four hours, depending on the type of bean. The soaking and cooking time for each type of bean will usually be listed on the package.

Discard the soaking water and use fresh water to cook beans. Most essential nutrients are retained in the beans, not in the soaking water. Discarding this water helps minimize gas that can be formed when digesting beans.

Cover beans with fresh water, using about six cups of water for each pound of dry beans. Seasonings can be added to the beans while cooking, but wait until the end of the cooking time to add salt or acidic ingredients.

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