Bountiful beans.

From ancient times beans have been a part of menu planning. They are mentioned in the Bible (Ezekiel 4:9) and have been found in Egyptian tombs. But they may be even more important today, since they are high in fiber and low in sodium with no cholesterol.

Beans--that is, dry beans such as kidney, lima, garbanzo, navy, pink, pinto, red, and white along with black-eyed peas--combine well with many other foods. Rice, pasta, corn, tortillas, eggs, cheese, fruit, or darkgreen or bright-yellow vegetables added to any of the beans results in delicious menu items. The recipes run the entire spectrum, beginning with appetizers and dips to soups and sandwiches to entrees and even breads and desserts.

Canned beans have been rehydrated and cooked. Dry beans must be soaked. Sort dry beans to remove foreign material; rinse, and soak in 10 cups of hot water per pound. Bring to boil for two to three minutes and let stand for an hour or more, preferably for four hours. Beans may soak up to 24 hours before they sour, and a longer soaking time allows the gasproducing properties to dissolve in the water. Discard the soak water. Add six cups of water and boil gently until tender. Store cooked beans in the refrigerator for up to five days or freeze in recipe-sized portions in the freezer for up to six months.

The nutrients beans deliver make them the most nutritious vegetable. Pound for pound, the USDA rates them as the best protein buy for the dollar. Included in a day's menu with cereals, grains, eggs, or cheese, the protein quality is excellent. Beans provide minerals (iron, calcium, phosphorus, magnesium, zinc, and potassium) and B vitamins (thiamin, riboflavin, and niacin). Both soluble and insoluble fiber are found in beans. Only animal products contain cholesterol, so beans have none. And, they contribute very little sodium to the diet unless it is added in cooking.

If beans are not part of your diet now, add them gradually to your meals. Over approximately six months, your body will adjust to the amount of enzymes to comfortably digest beans.

The American Dietetic Association recommends 25 to 30 grams of fiber per day. Most Americans are currently consuming about 11 grams per day. With nine grams per cup, beans could significantly improve the fiber content of diets. As you add fiber be sure to drink the six to eight recommended glasses of water a day.

Try new recipes with beans for outstanding nutrition. Enjoy the following additions to your recipe file.

Nutrients in One Cup Cooked Dry Beans
Calories: 230
                                                   PERCENT OF
NUTRIENT                   AMOUNT                    USRDA
Protein                    16.0 grams                 35
Iron                       5.4 milligrams             30
Folacin                    123 milligrams             30
Thiamin                    0.30 milligrams            20
Zinc                       2.1 milligrams             14
Calcium                    42 milligrams               4
Potassium                  620 milligrams              *
Sodium                     10 milligrams               *
Cholesterol                0 milligrams                *
Fat                        1.5 grams                   *
Fiber                      9.0 grams                   *
* No U.S. recommended dietary allowance has been set for the nutrient.

Minestrone Soup

1 small onion, diced 1 clove garlic, minced 1/2 cup celery, chopped 1 T. olive oil 3 cups vegetable stock 2 cups tomatoes, stewed 1 tsp. sweet basil 1/4 tsp. rosemary 1 bay leaf 1 carrot, diced 1/2 tsp. oregano 1 packet G. Washington seasoning 1/4 cup parsley, chopped 1/2 cup green beans, frozen 1 cup garbanzo beans 1/2 cup whole-wheat noodles, broken 1/2 cup cabbage, shredded 1/2 cup kidney beans, canned 1/2 cup canned mushrooms, sliced

Saute onion, garlic, and celery in olive oil. Add vegetable stock, tomatoes, basil, rosemary, bay leaf, carrot, oregano, and G. Washington seasoning. Simmer for 15 minutes. Add parsley, green beans, garbanzo beans, noodles, cabbage, kidney beans, and mushrooms. Simmer an additional 15 minutes. Salt to taste. Serves: 6. Calories per serving: 100; protein: 4 grams; fat: 3 grams; fiber: 4 grams.

Rice and Lentil Soup

1 cup lentils 2 1/2 cups water 1/2 cup brown rice 1 medium onion, chopped 1 T. olive oil 1 T. flour 1/2 cup evaporated nonfat milk

In large pot, cook lentils, water, and rice for a half hour. Saute onion in olive oil; add lentil mixture and cook 45 more minutes. Blend flour with evaporated milk. Add to mixture and simmer five minutes, stirring to mix well. Serves: 6. Calories per serving: 170; protein: 8 grams; fat: 3 grams; fiber: 4 grams.

Black Bean Salad

2 15-ounce cans black beans, drained 1 red or green pepper, diced 5 green onions, sliced 1 small red onion, sliced 4 cloves garlic, minced

Juice of 4 lemons

Juice of 2 limes 3 T. olive oil

Seasoned salt, to taste

A flower radish or edible flower for garnish

Combine all the ingredients in a medium bowl. Cover and refrigerate, adjusting the seasonings before serving. Serve on lettuce leaf and garnish with a flower radish or edible flower. Serves: 6. Calories per serving: 190; protein: 8 grams; fat: 7 grams; fiber: 4 grams.

Italian Bean Salad

8 small red thin-skinned potatoes 1/2 pound asparagus, cut in 1-inch pieces 2 15-ounce cans white kidney beans, drained and rinsed 1/2 cup red onion, finely chopped 2 large tomatoes, diced 1/4 cup lemon juice 1/4 cup olive oil 3 T. minced fresh sage, or 2 tsp. dry sage leaves with 2 T. minced parsley

Cook potatoes in a large stock pot in 2 quarts of water until tender. Cool and cut into bite-sized chunks. Add asparagus; cook until crisp tender. Drain and rinse with cold water. In a large bowl, combine potatoes, asparagus, beans, onions, and tomatoes. In a small bowl stir lemon juice, oil, and sage. Pour dressing over bean mixture and stir gently. Refrigerate overnight to blend flavors. Serve chilled. Stir before serving. Serves: 8. Calories per serving: 220; protein: 8 grams; fat: 7 grams; fiber: 7 grams.

Kale and Cannellini

4 Stripples,(*)crumbled 2 large onions, cut into tiny rings 1 1/2 pounds kale, coarsely chopped 2 15-ounce cans cannellini (white kidney beans), drained and rinsed

Fry Stripples until crisp. Cool and crumble them. Add onions to pan to saute until just clear. Add kale and cook, stirring until just wilted. Arrange around edge of a serving dish and keep warm. Add beans to pan; stir while cooking until hot. Arrange beans in center of dish and sprinkle with Stripple pieces. Serves: 8. Calories per serving: 137; protein: 9 grams; fat: 2 grams; fiber: 7 grams.

Refried Beans([dagger])

2 15 ounce cans pinto beans 1-1 1/2 tsp. taco seasoning mix 3 green onions, chopped 2-3 T. mild salsa 1/2 cup Colby cheese, shredded

Cook beans, taco seasoning, green onions, and salsa over low heat for 10 to 15 minutes, stirring frequently. After beans thicken, mash with fork. Stir in cheese. Serve warm. Serves: 8. Calories per serving: 63; protein: 4 grams; fat: 2 grams; fiber: 1 gram.

Chuck Wagon Beans([dagger])

2 15 ounce cans pinto beans, with liquid 1/4 cup hickory barbecue sauce 1/4 cup tomato paste 1 onion, chopped 2 T. butter 1/4 cup green chilies, chopped 2 T. molasses or brown sugar

In large saucepan combine all ingredients. Cook slowly for 1 1/2 to 2 hours. Serves: 8. Calories per serving: 236; protein: 11 grams; fat: 4 grams; fiber: 6 grams.

Dry Bean Equivalents

1 pound package of dry tbeans =

2 cups dry or 5-6 cups cooked beans 1 15 1/2-ounce can (drained) = 1 2/3 cup of cooked beans 3 15 1/2-ounce cans (drained) = 1 pound ipackage of dry ibeans

(Any bean may be substituted for another in a recipe if their cooked textures are similar.)

Burrito Casserole

2 cups ptnto beans, cooked 2 cups kidney beans, cooked 1/2 tsp. oregano flakes 1 tsp. onion powder 1/4 tsp. cumin 6 flour tortillas

Nonstick cooking spray, as needed 1/2 cup (4 woces) low-fat mozzarella cheese, grated 1 4-Ounce can green chtlies, diced 2 cups salsa

Cook and drain beans. Add oregano, onion powder, and cumin. Mix well. Cut tortillas into quarters. Spray bottom of an 8" x 12" dish with nonstick cooking spray. Cover bottom with a single layer of tortilla pieces. Spoon a layer of beans onto tortillas; sprinkle about 1/3 of the cheese and diced chilies on top; cover with 1/4 to 1/2 cup of salsa. Place a second layer of tortillas on top and continue layering the ingredients as listed above. Cover last layer of tortillas with remaining cheese and salsa. Bake uncovered for 30 minutes at 375[degrees] F. Cut into squares to serve. Serves: 8. Calories per serving: 204; protein: 11 grams; fat: 3 grams; cholesterol: 4 milligrams; fiber: 6 grams.

Pasta With Beans

1 large carrot, finely chopped 2 celery stalks, chopped 1 onion, chopped 2 cloves garlic, minced 1 T. olive oil 2 tsp. basil 1 28-ounce can peeled tomatoes 1 15oz. can garbanzo beans, drained 1 15-oz. can red kidney beans, drained 1 cup water 1 8-ounce package of multicolored rotelle or other pasta 1/4 cup parsley, minced Parmesan cheese, grated

Saute carrot, celery, onion, and garlic in oil in large stock pot. Stir while cooking until tender. Add basil, tomatoes with liquid, garbanzos, kidney beans, and water. Bring to boil; reduce heat and simmer until slightly thickened. Cook pasta in 3 quarts boiling water until slightly underdone. Drain. Return to pan and stir in vegetable mixture. Bring to boil; reduce heat and simmer; stir often until pasta is done (about five minutes). Serve in large, warm bowl. Sprinkle with parsley and Parmesan cheese. Serves: 8. Calories per serving: 210; protein: 9 grams; fat: 3 grams; fiber: 6 grams.

Bean Dipt([dagger])

2 cups red kidney beans, cooked 1 3 ounce can tomato paste 1 7-ounce can green chili salsa 1/2 tsp. garlic, minced 1 T. onion flakes Salt, to taste 3/4 cup Monterey Jack cheese, grated 2 cups fatiree sour cream Tortilla chips

Blend beans, tomato paste, salsa, garlic, onion flakes, and salt. Add cheese. Heat and stir bean mixture until cheese melts. Remove from heat. Stir in sour cream. Serve warm with tortilla chips. Serves: 10. Calories per serving: 84; protein: 5 grams; fat: 3 grams; fiber: 3 grams.

Garbanzo Dip([dagger])

1 15-ounce can garbanzos, drained 1/3 cup lemon juice 1/3 cup sesame tahini 1 garlic clove 1/2 tsp. salt Fresh vegetables or chips

Combine all ingredients in blender. Process until smooth. Chill overnight. Serve with fresh vegetables or chips. Serves: 12. Calories per serving: 55; protein: 3 grams; fat: 2 grams; fiber: 2 grams.

(*) Stripples are a soy protein meat alternative from Worthington Foods, Inc., found in the frozen food section of many supermarkets.

([dagger]) Recipes are from Very Innovative Parties, Loma Linda University Dental Auxiliary, Box 382, Loma Linda, CA 92354.

Georgia Hodylcin, Ed.D., R.D., is an associate professor in the Department of Nutrition and Dietetics in the School of Allied Health Professions at Loma Linda University.