beans

It's no surprise: How we feel about the economy effects what we eat--at least at restaurants.

Researchers in the Health Promotion Department of Coastal Carolina University took a look at entrée ordering habits during the economic downturn. They found orders of expensive cuts of steak fell 7 percent from 2008 to 2010.

Also not surprising: We're ordering less expensive cuts of meat like chicken and lean steak, more often. But there are cheaper ways to have your protein and eat it, too.

Consider the humble chickpea. You may have first met chick peas on a salad bar presented in a little square metal container with all of the other topping options. But chick peas have been a staple of nutrition for hundreds of years. They are used in cooking literally all over the world from the Mediterranean to the Middle East, Spain to Mexico and are an important ingredient in African and Indian cuisines.

Noted food expert and author Sharon Tyler Herbst defines the chick pea in her book The Food Lover's Companion, as "A round, irregular-shaped, buff colored legume slightly larger than the average pea with a firm texture and mild nut like flavor."

Chickpeas can be eaten cold in salads, cooked into stews and soups and even ground into flour and used in baking or as a batter in frying. Chickpeas are ground and shaped into balls to create the Mediterranean specialty falafel, which have a satisfying meaty consistency and are often featured on vegetarian menus.

If you like dipping carrots and celery or crackers into hummus then you're eating mashed chick peas seasoned with lemon juice, garlic and olive oil.

With about 100 calories per half cup and a good source of fiber, chickpeas are on the go-to list of foods that help lower risk of heart disease and cancer and help control blood sugar levels. And because they're packed with protein and are filling without being high in calories, they're welcome on weight-control diets.

In fact, a quarter cup of chickpeas can be a substitute for an ounce of meat, poultry or fish according to the USDA's My Plate food guide.

And here's the best part: Chickpeas are cheap, which means they're good for your bottom -- and your bottom line.

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Canned soups are convenient, but most are loaded with sodium. This tasty black bean soup recipe is a quick, low-salt alternative.

Is the old saying about beans and your heart really true? Get the answer along with more fascinating facts about beans.

Servings: 10; serving size: about 1 cup

This warm, but light soup features the cannellini bean, which is loaded fiber, iron and magnesium. Magnesium helps maintain normal muscle and nerve function. The spinach adds an extra boost of folate and lutein, which is good for nervous system and can keep your eyes healthy.

Ingredients:
16 oz. cannellini beans or navy beans
1 tbsp canola oil
1 clove garlic minced
4 cups uncooked spinach chopped
1 medium yellow onion chopped
1 leek, cleaned chopped chopped (white parts)
2 celery ribs chopped
4 cups low-sodium vegetable broth
2 cups water
2 tbsp oregano
Lime

Instructions:
1. Soak beans in a large pot overnight. Discard water and rinse beans. Put beans in a clean pot and cover with water. Over medium heat, bring to a boil and simmer beans for one hour.

2. In a large stock pot, sauté garlic, onion and spinach until onion is soft and spinach is wilted. Add beans, leek and celery and mix well. Add vegetable broth plus two cups of water. Add oregano. Bring to a boil, reduce heat and simmer for 40 minutes.

3. Serve with a wedge of lime.

Nutrition:
216 calories, 2.2g total fat, 0mg cholesterol, 39g carbohydrate, 123mg calcium, 297mg sodium, 11g protein, 14.8g fiber, 3.85mg iron

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Servings: 10; about 1 cup

This Texas-inspired chili recipe is loaded with fiber and nutrients. The spinach blends well and adds more vitamins and minerals. You can make this chili vegetarian by leaving out the beef or substituting tofu crumbles.

Editor's Note: Salsa, canned beans and canned tomatoes can have a lot of added salt. We use dried beans in this recipe, but you can also buy low-sodium canned beans (1 16 oz. can equals about 1 cup dried) to speed up the process.

Ingredients:
1 minced garlic clove
2 cups finely chopped onion
1 tbsp canola oil
4 cups of chopped spinach
1 lb. lean beef stew meat
1 cup dried navy beans
1 cup dried black beans
1 cup dried kidney beans
2 16-oz cans of low-sodium chopped tomatoes
1 16-oz jar of chunky low-sodium salsa (like Newman's Own)
1 tbsp chili powder
1 16-oz bottle of dark beer
Salt and pepper to taste

Instructions:
1. Cover beans with water and soak overnight. Discard water and rinse beans.

2. In a large, heavy pot, sauté onion, garlic and spinach in canola oil over medium heat. When onion is translucent and spinach is wilted, add stew meat and brown.

3. Add beans, tomatoes, salsa and chili powder to pot. Stir, reduce heat, cover and simmer for 45 minutes, stirring occasionally.

4. Add beer, salt and pepper and let simmer for another 15 minutes, stirring occasionally.

Nutrition:
291 calories, 5g total fat, (1 g Sat Fat, 3g monounsaturated fat), 45mg cholesterol, 35g carbohydrate, 101mg calcium, 390mg sodium, 24g protein, 11g fiber, 5mg iron

Makes 6 servings; serving size two tacos

Taco filling is typically made with ground meat but it doesn't have to be. For this shrimp taco recipe, we combine the convenience of frozen shrimp with the usual taco seasonings—chili powder, cumin, garlic, and salsa, and then toss in some unlikely ingredients: black beans and crushed pineapple.

The result is a slightly sweet, fiber-filled dinner that's sure to make everyone smile! If you have young children and they happen to be missing a few front teeth, you may want to switch from crunchy taco shells to soft flour or corn tortillas.

Ingredients:
12 taco shells
1 tablespoon canola oil
1 pound frozen small cooked shrimp, thawed
1 teaspoon ground cumin
1 teaspoon chili powder
1/2 teaspoon garlic powder
15-ounce can black beans, drained and rinsed
1½ cups frozen corn kernels, thawed
8-ounce can crushed pineapple, drained
1/2 cup salsa
1 cup shredded reduced-fat Cheddar cheese
Kosher salt and freshly ground black pepper

Optional toppings: Diced avocado, chopped tomato, light sour cream, shredded lettuce

Instructions:
1. Preheat the oven to 350°F. Bake the taco shells according to package directions and set aside.

2. While the shells are baking, heat the oil in a large nonstick skillet over medium-high heat. Add the shrimp, cumin, chili powder, and garlic powder and cook until the shrimp are warmed through, about 1 minute (if using fresh shrimp, cook an additional 2 to 3 minutes).

3. Stir in the beans, corn, pineapple, and salsa and heat through, about 2 minutes. Add the cheese and heat until melted. Season with salt and pepper to taste.

4. Using a slotted spoon to remove any excess liquid, place a generous 1/2 cup of the shrimp mixture into each taco shell. Serve with optional toppings.

Nutrition Information:
380 calories, 13g fat (3g saturated, 0.5g omega-3), 540mg sodium, 41g carbohydrate, 6g fiber, 27g protein, 10% vitamin A, 15% vitamin C, 20% calcium, 20% iron

This recipe is from the new book No Whine with Dinner by Liz Weiss and Janice Newell Bissex. Order your copy today.

Store-bought taco kits contain a lot of extra salt. Registered dietitian Liz Weiss shows you how to make a nutritious, reduced sodium taco recipe at home.

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This hearty but healthy homemade minestrone soup recipe has less salt than canned versions. Fresh zucchini, summer squash and carrots retain more vitamins and minerals than their canned counterparts.

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