by Jan Lazor

Created on: May 23, 2009   Last Updated: May 29, 2009

Legumes, commonly known as dried beans, are one of the most under appreciated foods in the American diet. This family of vegetables has gotten a bad wrap because it tends to turn the human intestinal track into a gas producing machine.

We've all heard the rhyme, Beans, beans, the magical fruit, the more you eat the more you toot! But learning a few simple tricks to minimize or eliminate the stomach issues associated with eating dried beans can open a world of dietary opportunities to eat more nutritious healthy meals.

Whether people are looking to reduce the amount of meat protein in their diet or searching for an economical way to stretch the family food budget, dried beans can help achieve both. An excellent source of plant protein, beans are low in fat and cholesterol, but high in fiber and nutrients like folate, potassium, iron and magnesium.

Available in more than 100 varieties, beans come in all shapes, sizes and colors. These flavorful tidbits can be the basis for a main entr or an added ingredient to a side dish to enhance color, texture and flavor.

Popular bean varieties include pinto, navy, kidney and black, or Turtle beans. Most bean varieties are interchangeable, depending on preference and availability. Garbanzo, also called chickpeas, and black eyed peas can enhance every dish from soups and stews to salads.

A few simple tips can eliminate the gas causing properties of this misunderstood vegetable. Soak dried beans in water between 6-8 hours prior to cooking. Overnight works best. Drain off the water used for soaking. If possible, change the water a couple of times during the soaking process. This will further reduce the sulfur released by the legumes that can cause stomach distress.

Cover the beans with fresh water and simmer until they are soft. A slow cooker works well for this. It keeps the water from evaporating and prevents the beans burning in the bottom of the pan.

Depending on the variety of beans, one cup of dried seeds yields between 2-3 cups of cooked beans. If time permits prepare more beans than you need for a single recipe or serving. Leftovers can be pureed and frozen in small portions. The pureed beans can be added to tomato based sauces and soups as an added thickener, flavor enhancer and increase the fiber content in the dish.

For a quick main dish, blend cooked, whole grain pasta with your favorite bean, diced peeled, tomatoes, cooked diced spinach and red and green peppers.

If time is short, commercially canned beans can be substituted in place of cooked, dried beans. To improve the healthy content, rinse canned beans prior to use. This will reduce the amount of sodium added in the canning process and increase the healthy benefits gained from eating beans.

Historians have traced the cultivation of beans to civilizations in Peru and Southern Mexico more than 7,000 years ago. Since then beans have become a staple in many ethnic cuisines such as Mexican, Indian, and vegetarian diets. Today the United States is the largest producer of dried beans in the world.

With a few simple steps and some pre-planning, dried beans can be a powerhouse in the arsenal of heart healthy foods in the American diet.

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