Dried beans: Rock stars of healthy meals

Dried beans may not be a glamorous ingredient, but they're rock stars when making healthy meals. Although they're small and mild-tasting, dried beans can take center stage, such as in black bean burgers or a supporting role like chili. Beans can be served hot or cold; added to soups, stews, salads and sides; mashed for dips or spreads; and seasoned with flavors from global cuisines.

It's not just their versatility that makes dried beans shine in healthy meals — it's their nutrition benefits. Dried beans are packed with protein, zinc and iron. They're also high in soluble and fermentable fiber. Soluble fiber promotes bowel regularity and gives you a sense of fullness, while fermentable fiber is a source of prebiotics to feed your gut biome.

Not only do dried beans promote gut health, but they also can improve blood glucose and cholesterol levels, as well as prevent some types of cancer.

Know your dried beans

The family of dried beans, also known as legumes or pulses, includes peas and lentils. Whether you buy them dried or canned, they're widely available and affordable. When cooked, 1 pound of dried beans equals about four cans of beans — at a fraction of the cost. There are so many varieties of beans that meal-making possibilities seem endless.

Here are some types of beans you'll find at your supermarket:

• Black
  Also known as turtle beans, black beans are classic in Latin American cooking. They have a velvety-smooth texture and mild flavor. Because of their dense, meaty texture, they make a great addition to vegetarian dishes.
• Cannellini
  These mild, starchy white beans often are used in soups and stews, particularly in Italian cooking.
• Chickpeas
  Also known as garbanzo beans, these round, firm, nutty-tasting legumes are a staple in Mediterranean and Middle Eastern cuisines.
• Great northern
  These large, white beans have a firm texture, making them great for stews and soups.
• Kidney
  Named for their shape, kidney beans are often used in salads and chili. They come in a variety of colors and patterns, including white, cream, black, red, purple, spotted, striped and mottled.
• Lentils
  Available in a rainbow of colors — red, yellow, brown and black — lentils are tiny and tend to break down when cooked. They're the main ingredient in many dishes around the world.
• Lima
  Rounded and slightly curved, these beans have a buttery flavor and creamy texture, which gives them their other name — butter beans. They hold their shape well when cooked.
• Navy
  These small, white beans cook quicker than other white beans and are the traditional choice for baked beans.
• Pinto
  Small and brownish-pink, pinto beans are frequently used in Mexican and other Latin American cooking, particularly for refried beans, stews and chili.

Stirring beans into your healthy meals

While canned beans are convenient, perfectly cooked dried beans are superior in texture and taste. Each bean is soft on the inside but maintains its shape. Uncooked dried beans contain a natural toxin, but it's destroyed by cooking.

Here's how to cook dried beans:

Spread one pound of beans on a baking sheet and sort through to remove any stones or debris. Transfer the beans to a colander to rinse off any dust. While presoaking isn't necessary, it reduces cooking time and makes the beans more tender.

To presoak beans:

• Overnight
  Place beans in a large pot and cover with water; let stand overnight. Drain and rinse.
• Quick soak
  Put the beans in a pot on the stove, cover with water and bring to a boil. Turn off the heat and let the beans soak for an hour. Drain and rinse.

To cook beans:

• Stovetop
  Put beans in a pot on the stove, cover with water and bring to a boil. Turn down the heat to simmer and cover the pot. Be sure the beans are always covered with water. Start checking the beans for tenderness after an hour. Depending on their age, size and variety, beans may take one to three hours to cook. Drain and rinse.
• Slow cooker
  Place beans in a slow cooker and add water. Beans that haven't been presoaked will take four to six hours to cook on high. Drain and rinse.

Now your beans are recipe-ready — or you can freeze them. Divide the beans into containers or freezer bags, and label them with the bean type and date before freezing.

Try this recipe using a white bean of your choice, such as cannellini, great northern or navy beans:

Pasta with grilled chicken, white beans and mushrooms

Serves 6

2 boneless, skinless chicken breasts, 4 ounces each
1 tablespoon olive oil
1/2 cup chopped white onion
1 cup sliced mushrooms
1 cup white beans, canned or cooked (no salt added)
2 tablespoons chopped garlic
1/4 cup chopped fresh basil
12 ounces uncooked rotelle or rotini pasta
1/4 cup grated Parmesan cheese
Ground black pepper, to taste

Prepare a fire in a charcoal grill or heat a gas grill or a broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source. Grill or broil the chicken until browned and cooked to 165 F, about 5 minutes on each side. Transfer the chicken to a cutting board and let rest 5 minutes before slicing into strips. In a large, nonstick frying pan, heat the olive oil over medium heat. Add the onions and mushrooms and saute until tender, about 5 minutes. Stir in the white beans, garlic, basil and grilled chicken strips. Keep warm.

Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until tender, about 10 to 12 minutes, or according to the package directions. Drain the pasta, return it to the pot and add the chicken mixture. Toss to mix evenly. Divide the pasta among the plates. Garnish each with 1 tablespoon Parmesan cheese and black pepper. Serve immediately.

Nutrition per a 2 ½-cup serving: 341 calories, 5 grams total fat, 74 milligrams sodium, 53 grams total carbohydrate, 2 grams total sugars, 4 grams fiber, 21 grams protein.

Jamie Pronschinske is a dietician in Nutrition in La Crosse, Wisconsin.