How to make a fast bean dishes

Healthy beans are chock-full of incomplete protein-called incomplete because they lack some of the amino acids necessary to meet our bodie's essential protein needs-which is easily supplemented by serving with another complementary incomplete protein such as whole wheat bread or with a small amount of complete protein, such as ham, a slice of bacon or a sprinkling of cheese. Beans are rich sources of B vitamins and iron, calcium, magnesium, phosphorus and potassium. They contain little fat and are high in fiber to aid normal digestion.

Instructions

Difficulty: Easy

Things You’ll Need:

• A can of beans-kidney, Romano or chick-peas. Drain the beans and rinse them with cold water before using, unless otherwise noted.

1. Mexican-spiced beans and rice: Chop 1 onion, 1 celery stalk and 1 pepper. Sauté in 1 teaspoon olive oil with 1 crushed garlic clove for 3 minutes. Add the entire contents of a 19-oz can of kidney beans, 1/4 teaspoon dried leaf oregano and 1/4 teaspoon chili powder. Stir gently until hot. serve over rice. Serves 4.
2. 3-bean salad: Mix a 19-oz can of kidney beans, a 19-oz can of Romano beans, and a 14-oz can of pinto beans with 1/2 small chopped red pepper, 1/4 cup Italian salad dressing and 1/2 teaspoon each of ground cumin and coriander. Makes 6 cups.
3. Beans and green toss: Whisk 1/3 cup olive oil with 2 tablespoon lemon juice, 1/2 teaspoon basil and 1/2 teaspoon granulated sugar. Toss with 1 head leafy lettuce, torn into pieces, a 14-oz can of drained artichoke hearts, a 19-oz can of chick-peas and 1/4 lb julienned salami slices. Serves 4.
4. Quick protein soup: In a saucepan, cook a chopped sweet pepper and an onion with 4 slices of chopped bacon over medium heat, stirring often for 7 minutes. Add a 10-oz can of undiluted chicken broth, a 19-oz can of tomatoes including juice, a 19-z of Romano beans and 1 teaspoon dried leaf thyme.. Simmer for 10 minutes. Makes 5 cups.
5. Curried beans and lamb: Combine 1 lb ground lamb or beef, 1 chopped sweat pepper, 1 onion, 1/2 teaspoon each of ground coriander, cumin and curry powder and 1 crushed garlic clove in a frying pan. Cook stirring often for 10 minutes. Add a 19-oz can of Romano beans. Serves 4.
6. Hot sausage and beans: Cut up 4 Italian sausages. Brown the sausages in a large frying pan. Stir in a 19-oz can of red kidney beans, a 7 1/2-oz can of tomato sauce and 1/4 cup red wine. Simmer mixture, uncovered for 5 minutes, stirring often. Serves 4.
7. Hearty hummus spread: In a food processor, puree a 19-oz can of chick-peas with 3 tablespoons lemon juice, 2 tablespoons water, 1 tablespoon sesame oil, 2 crushed garlic cloves, 1/2 teaspoon ground cumin, a dash of Tabasco sauce and generous pinches of salt and pepper. Makes 1 1/2 cups.
8. Warm cheddar bean dip: Mash a 14-oz can of pinto beans with 1/3 cup mayonnaise, 1 cup grated cheddar cheese, 1 crushed garlic clove and 1 to 2 teaspoons finely chopped jalapeno peppers. Spoon into a small baking dish. Bake at 375F until bubbling, about 20 minutes. Makes 2 1/2 cups.