A Dietitian's View

The now-ubiquitous dip is made from mashed chick peas, along with variable amounts of garlic, lemon, salt and tahini (sesame seed spread). Of course, now that hummus is common fare in grocery stores and restaurants alike, you can find variations made with different spices and peppers, or even made from different beans.

Calorie-wise, hummus is neither the lowest (salsa), nor the highest (artichoke and asiago) of the common dips, so most people can safely enjoy anywhere from 2 tbsp (50 calories) to ¼ cup (100 calories) without blowing their caloric budget. As an added benefit, you get a nice balance of protein (5 grams per ¼ cup), fiber (4 grams per ¼ cup), and healthy fats (from the tahini), not to mention antioxidants from the chick peas and garlic.

Chili is another simple way to add beans to your diet. Be it a vegetarian chili or a more traditional recipe made from lean ground beef or turkey, beans (most commonly red kidney beans) add flavor, texture and fiber to this popular dish.

For those who frequent salad bars or the fresh counter at the grocery store, a mixed bean or chick pea salad makes an easy choice, no culinary skills needed. A bean salad can make a nice side dish at meal-time, but it can also be used as a filling afternoon snack.

Intermediate beans

If you’re ready to try cooking with beans or lentils, but don’t know how, it’s easiest to start with the canned stuff. The salt content can be high, but washing the beans and discarding the liquid will help — and canned varieties tend to be less gas-producing than dried beans. Since no cooking is needed, simply grab a can opener and start experimenting with a range of dishes. Try adding lentils to soup, black beans to salad, or chick peas to a stir-fry.

You can also mash or purée beans and use them in dips, soups or wraps. Puréed lentils can be used as the base for a hearty lentil soup, black beans can be used to make quesadillas. Try adding some cumin, a bit of salt and pepper, and blend with grated cheese to make a quick meal that becomes well-balanced with a side salad or vegetable soup. Of course, chick peas can also be tossed into a blender to make hummus.

If you’ve never made a bean salad, it’s quick, inexpensive and best of all, easy. While the variations are virtually endless, try mixing a can of chick peas, a can of corn (or two cobs of cooked corn) and some chopped carrot and green pepper. Make a quick vinaigrette with olive oil and balsamic vinegar, and voila: You have a bucket of side dish salad for less than $2. You can also try mixing black beans with red onions, sliced cherry tomatoes, and avocado to make an easy side salad or pita topper.

The bottom line

Whether it’s a scraping of hummus, or a more complex side or entrée, adding beans and legumes to your diet makes good sense economically, ecologically and for good health. Aim for a ½-cup serving (or ¼ cup of hummus or bean dip), three to four times per week, or as often as you’re able if these foods are new to you.