Beans can be tough for new vegetarians. With the exception of baked beans, many of us never ate these foods growing up. And it can be hard to let go of the idea that beans are boring.

One way to update your attitude about this group of foods is to become familiar with their use in other cultures. Beans are central to some of the most exotic and sophisticated cuisine throughout the world. The absolute best meal I've ever eaten was a platter of chickpeas and fresh tomato sauce; it had simmered all day on the open heart of a restaurant in Sicily. Along with a little pasta, escarole, and Chianti, of course, it created a meal that could never be rivaled I'm sure by even the most expensive cut of meat! Other wonderful bean-based delicacies: garlic-infused Cuban black beans, spicy Indian lentil curry, or lemony chick pea hummus from the Middle East. Truly, beans are anything but boring!

And if the culinary appeal of beans is not enough to win you over, consider that they are an incredible nutrition bargain. These foods are low in fat, free of saturated fat and cholesterol, and are among the very best sources of fiber. They are also rich in the B-vitamin folate (which helps to prevent both heart disease and cancer, as well as birth defects) and they are good sources of minerals like iron and zinc and are packed with protein. Some beans even provide calcium. All of this comes in a super-economical package: A serving of cooked dried beans costs as little as 8 cents.

If you are too busy to cook beans from their dried state, canned beans are delicious, healthful, and so very convenient. Or try dehydrated bean flakes. The addition of hot water makes soup or a sauce to serve over rice.

Cooking Dried Beans

Regardless of the type of beans you cook, the technique is the same; it's just the time that varies. Cooking dried beans takes time and the forethought to soak them but it's extremely easy. Here are the steps to cooking dried beans:

Rinse the beans in a colander.
Soak the beans. Place them in a large pot or bowl with 3 cups of water for every cup of dried beans (that works out to about 6 cups of water for a pound of dried beans). (Exceptions: Lentils and split peas don't require soaking because they cook so quickly).
Allow to soak for at least four hours in the refrigerator. You can soak them for much longer than this, though. I usually put beans to soak before I go to bed at night and don't cook them until dinner time the next day.
Drain and rinse the beans.
Place the beans in a large pot and add fresh water 3 cups of water for every cup of dried beans you started out with. Bring the water to a boil, reduce to simmer and cook until beans are tender about 1 to 2 hours depending on the type of bean.

Cooked beans will keep in the refrigerator for about 4 to 5 days. You can also freeze cooked beans. This will change their texture and taste a bit but it's a good way to make sure you always have beans on hand. They will keep in the freezer for about six months.

Beans in a Hurry

Oops--did you forget to soak your beans? Then try the quick soak method. Rinse the beans and place in a pot. Add 3 cups of water for every cup of beans. Bring the water and beans to a boil and let boil for 2 mintues. Remove from heat, cover and let stand at room temperature for 1 hour. They will be ready to cook just as though you had soaked them over night. Be sure to drain them and add fresh water before cooking.

Pesty Gas

It's hard to convince people that gas is good for them but it may very well be true! Beans contain sugars that humans can't digest. The sugars travel to the colon intact where friendly bacteria reside. They digest the sugars and produce gas in the process. Eating more of these sugars in beans actually promotes the growth of these bacteria and that's a good thing. These bacteria contribute to an environment in the colon that lowers risk for cancer.

But healthy or not, gas can be uncomfortable not to mention embarrassing. You'll most likely find that over time you adjust to bean consumption and feel much less gas-y. Exercise, like a walk after dinner, may help, too. In the meantime, there are three options:

Emphasize less gas-y beans in your diet. Lentils and split peas tend to produce less gas.
Rinse beans several times during soaking. First, place beans and soaking water in a large pot and bring the water to a boil. Boil for two minutes. Drain the beans and add fresh water. Soak the beans in the refrigerator for six hours. Drain and add fresh water for cooking.
A commercial product called Beano can be added to beans to reduce flatulence. Strict vegetarians may prefer not to use Beano however, since it contains ingredients from fish.

What To Do With Beans

Once beans are cooked, it is a very simple matter to turn them into a tasty dish. Here are some super fast ideas for ways to flavor beans. Most of these bean dishes can be served over rice or other grains, or spooned onto a baked potato.

Ideas for black, pinto, and kidney beans:

Mexican-style beans: For each cup of cooked beans, stir in 1/4 cup salsa and 1/4 cup corn kernels. Heat and serve over rice topped with shredded soy cheese or chopped avocado and tomatoes.
Mediterranean beans: Saute 1/2 cup chopped onion and 2 stalks of celery in 3 tablespoons of canola oil until they are tender. Stir in 2 cans or 3 cups of cooked black beans, 4 ounces sliced pimiento-stuffed green olives, and a 4-ounce can of chopped chili peppers.

Ideas for white beans great northern, baby lima, or cannelini beans:

Beans with mushrooms: Sauté 1 1/2 cup sliced mushrooms in 2 tablespoons olive oil. Add 3 cups of cooked beans and season with black pepper and fresh lemon juice. You might also add canned or chopped tomatoes to this dish.
Barbecued beans: Mix in 3 tablespoons prepared barbecue sauce per cup of cooked beans.
Zesty beans with tomato sauce: Mix in 3 tablespoons prepared spaghetti sauce (try a spicy one) per cup of cooked beans.
Italian-style beans with figs: Saute 1/4 cup chopped onion and a clove of minced garlic in 1 tablespoon of olive oil. Add 3 cups of cooked white beans and 1/2 cup chopped figs. Season with 1 teaspoon each dried basil and rosemary.
Good luck beans: Saute 1 cup of chopped onion and 2 minced garlic cloves in 3 tablespoons of olive oil. Add 4 cups of beans and 1/4 teaspoon ground cayenne pepper (or more if you like your food very spicy.) Make this with black-eyed peas for a very traditional southern New Year's Day supper. (This dish is supposed to bring good luck for the coming year!)
Beans with apples and sausage: Saute 1/2 cup of onions in 2 tablespoons of olive oil. Add 3 cups of cooked beans, 1 diced apple, and 4 ounces of vegetarian sausage, (defrosted and crumbled). Simmer together until everything is heated through and the apples are tender.

Quick ideas for any type of bean:

Sloppy Joes: Add a 15-ounce can of Sloppy Joe sauce to two cups of cooked beans. Heat and serve over whole wheat hamburger rolls.
Bean and potato soup: Make a super fast bean soup. Saute one cup of chopped onions and 2 cloves minced garlic in 2 tablespoons of olive oil. Add 2 cups diced potatoes, 2 cups of cooked beans, and 8 cups of vegetable broth. Simmer for 20 minutes until the potatoes are tender. Season with basil and oregano.
Bean and grain salad: Toss 3 cups of any cooked grain with 1 cup of cooked beans. Season with bottled or homemade salad dressing. Add 1/4 cup each of minced onion, chopped celery and/or shredded carrots for added flavor and crunch.

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