Everyday Ideas for Adding Beans to Your Diet

There's no question that beans and legumes pack big health benefits - with research suggesting that these little wonders can do everything from help prevent cancer and heart disease to regulate blood sugar - it's no wonder beans have been dubbed "magical." However, it's hard to find the magic when you've got a swarm of hungry diners in your kitchen, a bag (or can) of beans, and no ideas for dinner. It's easy to add beans to your diet - all you need are a few ideas and a little inspiration.

Beans: A Versatile Selection

Nothing beats the flavor and texture of fresh beans, but the best of beans is that you can also enjoy them frozen, canned or dried.

• Frozen: Frozen beans, picked at the peak of harvest and immediately flash frozen, ensure you're getting a fresh, nutrient filled choice. Frozen beans are great imposters for fresh beans, and can be thawed in minutes - just add boiling water.
• Canned: Though a higher sodium choice than frozen, convenient canned beans make a meal in a matter of minutes. By draining and rinsing canned beans, you not only send almost half of the sodium down the drain, but you also reduce the effects of pesky oligosaccharides (a carbohydrate group humans can't digest which can cause "bean bloat").
• Dried: Dried beans are the best bargain by far, with the biggest cost being your time, since they must be soaked overnight before cooking. However, dried lentils, which you can locate in the supermarket alongside the other dried beans, escape the overnight soaking rule due to their compact size: simply add water and boil 20-30 minutes.