by Cynthia Warso

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

Though ever so humble, beans are beautiful as an economical source of fiber, folic acid, vitamin E and iron. Both filling and versatile, beans get a boost when mixed or served with other grains, such as rice, barley, or cracked wheat, to become a biologically complete protein. Dried beans are cheaper, but require longer cooking (a drawback for the time-challenged). Instead, use canned, low sodium, unseasoned beans that still pack a huge nutritional punch for every penny, and can't be beat for convenience.

To bring out their earthy taste it is essential for beans to be paired with assertive seasonings and just enough salt. The following bean recipes feature the subtle, aromatic spice blends of India, along with low-fat, high-fiber "super food" ingredients such as fresh garlic, ginger, onions, yogurt and spinach. Popular with vegetarians and carnivores alike, these extraordinary bean dishes are surprisingly easy to make and keep well in the refrigerator for days.

Garbanzo beans (chick peas) star in this colorful main or side dish flavored with intriguing spices, onions, and tomatoes. Heat one or two tablespoons of canola oil in a pan, then add one bay leaf, two whole cloves, and teaspoon each of cinnamon, ground cardamom, and black pepper, and stir for a minute. Add a finely chopped onion and cook, stirring frequently, for about ten minutes until golden. Add a small chopped tomato (or equivalent canned, diced tomato) and continue to cook and stir for another five minutes. Add a pinch of store-bought garam masala (optional) and some sea salt, and stir together for several more minutes. Add one 14 oz. can of rinsed/drained garbanzo beans and the fresh juice of lemon or lime, and heat through. Serve at any temperature, garnished with fresh tomato and onion slices, and a dollop of plain yogurt (optional) dusted with cayenne or paprika (serves 1-2). For a substantial and nutritious meal, serve over brown or white rice, or with whole grain bread or tortillas, or in a wrap with the addition of fresh spinach and crunchy romaine.

Kidney, red, or pinto beans cooked with fresh garlic and ginger are an exotic delight. Heat a tablespoon or two of canola oil, and then add a finely chopped onion and cook, stirring, for five minutes. Add a clove of chopped, fresh garlic, and about teaspoon of chopped, fresh ginger (do not substitute powdered). Stir until the onions become golden, about ten minutes. Add a large chopped tomato (or equivalent canned, diced tomato) and cook, stirring, about five minutes. Add a pinch of each: sugar, paprika, sea salt, and garam masala* (optional) and continue to stir. Add one 14 oz. can rinsed/drained kidney, red, or pinto beans and cook, stirring, until heated through. Garnish with chopped, fresh cilantro and serve warm, cold or room temperature (serves 1-2). Pair with rice or bread to make it a main course, or wrap in pita with salad greens.

As year-round favorites that make a lovely visual presentation and pair nicely with a variety of foods, you can double or triple these recipes to take to your next family gathering, pot luck or picnic. You'll have everyone begging for beans on a regular basis!

*To make Garam Masala: take one tablespoon each of cumin seed, coriander seed, cardamom seed, and black peppercorns and put in a heated nonstick skillet and stir to dry roast the spices until they become darker (don't burn). Cool. Grind together, along with one or two whole cloves, and about teaspoon grated nutmeg, to make a powder. Store in an airtight container.

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