You know how the song goes. Unfortunately, that song may inhibit some people from enjoying all the benefits that a variety of beans have to offer. I just made myself a pot of bean soup that will probably last my hubby and me a few days. The soup, filled with vegetables, tomatoes, spices, and black and pinto beans, tastes delicious and is healthy as well.

According to Dr Andrew Weil, the renowned health guru, beans are:

1. An excellent source of vegetarian protein, providing six to seven grams per half-cup serving.

2. High in folic acid, which may help to protect against cancers of the lung, colon and cervix, and prevent birth defects.

3. A great source of fiber, dishing up 25-30% of the Daily Value of dietary fiber, 75% of which is insoluble - the type that reduces the risk of colon cancer.

4. A low-glycemic-index food, making them a good option for diabetics.

He also states what most of us already know: that most varieties are inexpensive and very versatile. He recommends one to two servings of beans and legumes per day, which is easier to do if you exchange meat for beans in salads and sandwiches, and make hummus or bean dip part of an afternoon snack.

If stomach upset is a concern, you can improve the quality and digestibility of beans by consuming them with grains such as brown rice, which provide a complimentary protein profile. Discarding the soaking and cooking water when using dry beans may also help reduce flatulence — and keep people from singing that very familiar song!

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Bean Soup

1 (16 ounce) package dried navy beans
7 cups water
1 ham bone
2 cups diced ham
1/4 cup minced onion
1/2 teaspoon salt
1 pinch ground black pepper
1 bay leaf
1/2 cup sliced carrots
1/2 cup sliced celery

1. Place rinsed beans into a large stock pot. Add water and bring to a boil. Boil gently for 2 minutes; remove from heat, cover and let stand for 1 hour.

2. Add ham bone, cubed ham, onion, salt, pepper and bay leaves. Bring to a boil; reduce heat, cover and simmer for 1 hour and 15 minutes or until beans are soft. Occasionally skim service of soup while it is cooking.

3. Add carrots and celery, cook until tender. Remove ham bone, scrape any meat from bone and place back into soup and serve.

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Hummus

1 (15.5 ounce) can garbanzo beans (chickpeas), drained
1/3 cup pitted Spanish Manzanilla olives
1 teaspoon minced garlic
3 tablespoons olive oil
2 tablespoons lemon juice
1 1/2 teaspoons chopped fresh basil
1 teaspoon cilantro leaves
salt and pepper to taste

1. Place garbanzo beans, olives, and garlic into the bowl of a blender or food processor. Pour in olive oil and lemon juice; season with basil, cilantro, salt, and pepper.

2. Cover and puree until smooth. Hummus can be served immediately, or covered, and stored in the refrigerator until ready to use.

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