Bean cuisine: forget takeout and try beans, the new fast food. Our easy and affordable meals take only about 15 minutes to prepare—and are versatile enough to please every palate

Oh, sure, we know fast food isn't good for us, that it's filled with trans fat and other unhealthy ingredients--and yet making healthful meals at home is getting more and more challenging. The daily grind of chopping and sauteing can send even ardent cooks out for takeout. What's the solution for creating healthier meals without spending all night in the kitchen? Beans!

Take advantage of ready-to-use beans. "Beans are the food with muscle," says D. Milton Stokes, MPH, RD, owner of One Source Nutrition, a consulting firm in Norwalk, CT. "Beans may reduce the risk of heart disease and cancer. Aim for three cups per week. Add them to salsas, puree into dips, combine with canned soups or sprinkle onto salads."

Another plus to cooking with beans: Ready-to-use beans, such as chickpeas and white beans, are just as nutritious as if you cook them yourself. "The only downside to canned beans is the added sodium, but if you rinse them in a strainer you can remove up to 40 percent of the extra sodium," says Stokes. And that's a great way to combine convenience with the best for your body.

Just what qualifies as a bean? Technically, beans are a type of legume; lentils, peanuts, peas and soybeans are other types. Some of the most common beans (available in both dried and canned forms) include black, chickpea, pinto, white, kidney, lima, mung, navy and black-eyed peas.

A Nutritious Staple the World Over

A study published in the Asia Pacific Journal of Clinical Nutrition noted that beans have been associated with long-lived food cultures for years, including Japanese (soy, tofu, natto, miso), the Swedes (brown beans, peas) and the Mediterranean people (lentils, chickpeas, white beans). Nutritionally, beans are an instant supply of protein, fiber, antioxidants and iron (especially great for vegetarians). Another study in the Archives of Internal Medicine confirmed that eating high-fiber foods like beans helps prevent heart disease.

"Beans are the ultimate fiber-packed foods that also provide protein. Because the fiber content is so potent, add beans to your diet gradually to ease your gastrointestinal system into the transition," says nutritionist Laura W. Lagano, MS, RD, of Hoboken, NJ.

DON'T KNOW BEANS?

We are spilling the beans on the most versatile and widely available varieties. Here is a quick primer, followed by quick recipes. Whether you reach for black beans. chickpeas, pinto beans or white beans, there's a bean for every day--best of all. the recipes take no more than 30 minutes and contain just a handful of ingredients.

Black Beans: Sometimes called "poor man's caviar," black beans boast plentiful protein, folic acid, magnesium, iron and manganese. They are also a cholesterol- and fat-free food.

Chickpeas: Often called garbanzo beans, this key hummus ingredient is also used to make some gluten-free flours. They are chock-full of folic acid and potassium.

Pinto beans: The most popular beans in America, pintos are mild in flavor, widely available and adaptable to many dishes. They are especially rich in molybdenum, folate and manganese, and are also a good source of vitamin B1. iron, phosphorus, copper and magnesium.

White Beans: Mild in flavor and a delicious complement to many dishes, white beans, such as cannellini, make a satisfying meal. Mix 1 can white beans, 1/4 cup water, 2 Tbs. olive oil and a few sprigs of rosemary in a food processor for a fast dip.

South-of-the-Border Bean Tostadas

Serves 4

1 Tbs. oil
1 onion, finely minced
1 15-oz. can pinto beans, drained and rinsed
1 cup brown rice, cooked (optional)
1/2 tsp. adobo seasoning (a Filipino seasoning of chiles, herbs and
  vinegar)
4 tostada shells (or corn tortillas, crisped slightly in the oven)

Heat oil over medium heat in saucepan. Saute onion 1 minute; add beans,
rice if desired, and seasoning; mash beans and rice slightly with
wooden spoon. Simmer 3-5 minutes. Place tostada shells on plates; top
with 1/2 cup bean mixture and preferred topping. Try shredded lettuce,
organic sour cream, salsa, corn, diced avocado, sprouts, cheese,
tomato, green onion and/or cucumber.

PER SERVING: 184 CAL; 4G PROT; 7G TOTAL FAT (1G SAT. FAT); 23G GARB; 0MG CHOL; 486MG SOD.; 4G FIBER; 4G SUGARS

Chickpea "Paella"

Serves 4-6

1 Tbs. oil
3 carrots, thinly sliced into rounds
1 onion, diced
1/2 cup brown rice, uncooked
2 15-oz. cans chickpeas, drained and rinsed
1 15-oz. can diced or stewed tomatoes
2 Tbs. Parmesan
1/2 tsp. salt
1/4 tsp. pepper

Heat oil over medium heat; add carrots, onions and rice, and saute 2-3
minutes. Add chickpeas, tomatoes and 2 cups water. Boil. Lower heat,
simmer 15 minutes, until rice is tender. Top with Parmesan, and serve.

PER SERVING: 286 CAL; 12G PROT; 5G TOTAL FAT (1G SAT. FAT); 47G GARB; 2MG CHOL; 792MG SOD.; 9G FIBER; 7G SUGARS

Italian Black Bean Salad

Serves 4-6

1 15-oz. can black beans, drained and rinsed
1 15-oz. can sliced green beans, drained and rinsed
15-20 cherry tomatoes, quartered
5 green onions, thinly sliced
1 cucumber, diced
1/4 cup Italian salad dressing (any brand)

Place all ingredients in bowl and stir gently.