Currently plant-based eating is one of the hottest nutrition trends! When people think of plant-based eating, they mainly think of eating more fruits and vegetables, but what they might not realize is that dry beans, peas and lentils will help to add variety and nutrition to the menu.

Legumes, as dry beans, peas and lentils are collectively called, are excellent sources of protein, soluble and insoluble fiber, iron, zinc and folate. They are naturally low in fat and sodium. The Dietary Guidelines for Americans recommends consuming 1 ½ cups/week of legumes. Both the Mediterranean and DASH eating patterns include legumes as part of their healthy eating plan.

Unfortunately, many people shy away from eating dry beans for two main reasons – preparation and gas production! If these are keeping you from including dry beans in your meal planning here are some tips that will help reduce preparation time and flatulence.

When it comes to preparation, dry beans do have to be rehydrated before cooking. While there is no short cut for this procedure there are different methods that can help lessen the time involved. As far as cooking, with the popular multicookers/pressure cookers cooking times after rehydration can be halved. One important thing to note is that you should never cook dry beans in a slow cooker. Beans, especially red kidney beans contain a compound called “phytohaemagglutinin” (PHA) or kidney bean lectin. This particular type of lectin is toxic if raw or under cooked beans are consumed. It is however destroyed by thorough cooking of the bean at 212°F for a minimum of 10 minutes, but 30 minutes is recommended for safety. Slow cookers may not reach a high enough temperature and maintain it long enough to destroy the toxin. Other beans (cannellini, broad, fava) also contain PHA but not in as high a concentration as kidney beans. Whatever type of bean you use it is important to cook the beans after soaking using traditional methods. You can also used canned beans which cuts down the time and eliminates this concern.

Gas Reducing Tips

• Start slowly when introducing beans into your diet. Maybe even as slow as a couple of tablespoons per day.

• Drink more water each day as you eat more beans.

• Use the hot soak method. The longer beans soak, the more the gas producing compounds are reduced.

• Change the water several times when soaking the dry beans and discard the water. The gas-forming carbohydrates are released into the water.

• Consider using a gas-reducing enzyme tablet available over the counter at the local pharmacy.

Whole-wheat pasta with beans and greens

Serving size: 12 ¾-cup servings (15% DV calcium)

1 (16-ounce) package whole-wheat pasta

2 medium onions

1 medium carrot

3 large cloves garlic

2 pounds (1 large bunch) spinach, kale, or Swiss chard

2 (15 ½-ounce) cans great northern, cannellini, or lima beans

2 tablespoons canola oil

1 teaspoon dried oregano

¾ teaspoon salt

½ teaspoon ground black pepper

Cook pasta following package directions. Drain, reserving 1 cup pasta water. Set aside.

While pasta is cooking, rinse, peel, and dice onions and carrot. Peel and mince garlic.

Rinse greens, more than once if needed, to remove all grit. Remove tough stems. Chop coarsely.

In a colander, drain and rinse beans.

In a large skillet over medium-low heat, heat oil. Add garlic, carrot, onion, and greens. Cook until onions are soft.

Add ½ cup reserved pasta water and seasonings. Cook until greens are tender.

Add beans to greens. If needed, add a little more reserved pasta water to make a sauce.

Add cooked pasta to beans and greens. Toss to combine. Cook until pasta is heated through, about 5 more minutes.