Time to put beans back on your menu

Beans are full of protein and fiber, a perfect addition to any weight-loss plan.

By JESSIE GIRVIN

Beans are often overlooked in American diets, but as our national waistline grows, and our wallets shrink, the bean is poised to make a positive comeback.

What makes the humble bean so special? For starters, beans are very high in protein and are almost completely fat free. But perhaps even more importantly, beans are high in fiber. Recent research suggests that diets high in fiber are beneficial not only to losing weight, but also to keeping the weight off. And as an added bonus, high-fiber diets may reduce the risk of heart disease and certain cancers.

There are dozens of varieties of beans to choose from. Taste and texture are a matter of preference, but nearly any bean can be prepared to suit even the most finicky eater. Beans can be purchased very cheaply (as low as 50 cents a can) and are available dried as well.

Dried beans require quite a bit of work. They must be soaked overnight and then boiled for two to three hours. For many of us that are pressed for time, canned beans are the way to go. When using canned beans, always drain and thoroughly rinse the beans. This simple step greatly reduces the sodium content.

The following recipes are all quick and easy, and are perfect for lazy summer meals, barbecues or boxed lunches. For more yummy bean recipe ideas, visit www.AmericanBean.org.

Jessie Girvin is a freelance writer who lives in Manchester.

Easy, Cheesy Bean Burritos

1 (15-oz.) can kidney beans, drained and rinsed
1 tsp. olive oil
1/2 cup chopped onion
1 cup cooked rice (brown or white)
1/2 cup low-fat shredded cheese
1/2 cup salsa, plus more for topping
1 Tbs. chili powder
1 tsp. ground cumin
1 tsp. minced garlic
4 whole wheat tortillas
1 chopped tomato
Chopped lettuce or spinach

In a large frying pan, preheat olive oil over medium high heat. Add onion and cook for 2 minutes. Add garlic and cook for 1 minute, stirring frequently. Add chili powder and cumin; stir until mixed. Add kidney beans stirring to mix. Add salsa and bring to a gentle boil. Add cooked rice and simmer until heated (about 2 minutes) stirring occasionally.

Heat tortillas according to package. Put a generous scoop (about 1/2 cup) of rice and bean mixture onto the middle of the tortilla. Top with 2 Tbs. of low-fat cheese, lettuce, tomatoes and salsa.

To fold burrito, fold the top and bottom ends in, then roll the tortilla around the filling.

White Bean and Chicken Salad
Cannellini beans are white kidney beans that have a mild flavor and good texture. This recipe is a family favorite and has been adapted from Cooking Light Magazine.

Salad:
2  cups  cooked, skinless chicken breast, chopped
1  cup  chopped grape tomatoes
1/2  cup  thinly sliced red onion
1/3  cup sliced fresh basil
2 (16-oz.) cans cannellini beans, rinsed and drained

Dressing:
1/4  cup red wine vinegar
2  Tbs. olive oil
1  Tbs. fresh lemon juice
2  tsp. Dijon mustard
1/2  tsp. salt
1/4  tsp. freshly ground black pepper
1 tsp. minced garlic

To prepare salad, combine chicken, tomatoes, onion, basil and beans in a large bowl and mix thoroughly.

To prepare dressing, combine vinegar, olive oil, lemon juice, mustard, salt, pepper and garlic in a small bowl. Stir with a fork or whisk until thoroughly blended. Pour over salad and toss gently.

Black Bean Salad
This salad makes a quick easy main dish, or it can put into a wrap for a zesty lunch. It also makes a great barbecue side dish.

Salad:
1 cup diced red pepper
2 cups cooked corn
3/4  cup  chopped red onion
1 cup halved grape tomatoes
2  (15-oz.) cans black beans, rinsed and drained

Dressing:
1/4  cup  fresh lime juice
1 Tbs. red wine vinegar
1 Tbs. olive oil
2 Tbs. fresh, chopped cilantro
1/4  tsp. salt
1/2 tsp. ground cumin

To prepare salad, combine red pepper, onion, tomatoes, corn and black beans in a large bowl. Mix thoroughly.

To prepare the dressing, combine the lime juice, vinegar, oil, cilantro, salt and cumin in a small bowl. Stir with a fork or whisk until well-blended. Pour over bean mixture, tossing well to coat.