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. Salt toughens the beans if added during the cooking. Acidic ingredients such as vinegar and tomatoes slow the softening of the beans if added during cooking. Simmer beans until cooked. The cooking time varies from as little as a half-hour for some beans and up to four hours for other beans. But most beans will cook in one to two hours.

There are many types of beans, and each has a distinctive appearance and flavor. Here are descriptions, information and serving ideas for some kinds of beans:

•Adzuki are small, red, shiny beans that have a slightly sweet flavor. They often are served in salads, used in poultry stuffing, casseroles and soups.

•Black beans are small, kidney-shaped, shiny beans with a slightly sweet taste. They are often found in soups, stews, some chili and cooked with rice.

•Cannellini or white kidney beans are elongated, slender creamy white beans. They have a mild flavor and combine nicely with ingredients in dishes including soups, stews, salads, casseroles and various Italian side dishes.

•Fava or broad beans are large, oval, light brown beans with a nutty flavor used in hearty dishes such as stews and in side dishes.

•Garbonzo beans or chickpeas are hard, pea-shape beans that are golden in color. They have a nutty flavor and are often cooked with couscous, in soups, casseroles, stews, in salads and are pureed with other ingredients to make hummus.

•Great Northern beans are large white beans with a mild flavor. They are used in mixed-bean dishes, soups and casseroles.

•Lima beans taste somewhat like chestnuts. These kidney-shaped beans can be small or large and vary in color from creamy white to pale green. They are often eaten alone as a vegetable or in casseroles, soups, salads and in succotash.

•Navy beans are small, white, oval-shape beans. Navy bean soup and Boston baked beans are popular ways to serve them.

•Pintos are oval, orange-pink beans with rust-color flecks. They have an earthy taste and are served in Mexican cuisine as refried beans, beans and rice and in stews.

•Red kidney beans are a full-flavored meaty bean. These dark reddish brown, kidney-shaped beans are found in chili con carne, stews and mixed-bean salads.