Megan Murphy: Beans an inexpensive way to boost nutrition

Taking advantage of some prepared healthful foods, like canned beans and tomatoes, can help you make a dish that is easy, pleasing and good for you.

Plant-based proteins, like those from beans, usually are far less expensive than the protein from meat. During the Great Depression, beans were often referred to as "the poor man's meat." Substituting beans for meat, at least some of the time, allows more of your food dollar to be spent on some more expensive healthier items, like fresh fruits and vegetables.

Just for comparison, by some estimates, it takes 78 calories worth of fossil fuel to produce 1 calorie of protein from beef, while it takes only 2 calories of fossil fuel to produce a calorie from many legumes. Also, it takes more than 5,000 gallons of water to produce a pound of edible beef and only 23 gallons of water to produce 1 pound of tomatoes.

We dietitians sometimes feel like queens of the beans because we often encourage people to consume more of them. During the past few years, per capita consumption of beans in America has hovered between 6 and

7 pounds of dry beans per year. By comparison, Americans average 80 pounds of chicken, 60 pounds of beef and 50 pounds of pork per year. Just think how your grocery bill would change if you cut back on some of the pounds of meat you buy and bought beans instead. Even canned beans, while more expensive than dried beans, are nutritional bargains and far cheaper sources of protein than meat.

Beans bring folate, magnesium and potassium to the table as well as protein.

In a quick-to-fix one-dish meal like the one in today's column, beans take center stage, but are well supported by canned tomatoes and zucchini. Using quick-cooking rice makes this dish go together in no time. You can easily use leftover rice as well. We often cook a big portion of rice in our rice steamer so we can eat it for a couple of days.

Serve this easy one-skillet main dish with a green salad and cut up some peaches or tropical fruit, like pineapple and mango, for a healthy, sweet ending.


Zucchini, Black Bean and Rice Skillet

Makes 4 servings (about 1¼ cups each)


1 tbsp. canola oil

1½ cups quartered lengthwise, sliced zucchini

½ cup diced green bell pepper

1 can (15 oz) black beans, drained, rinsed

1 can (14.5 oz) diced tomatoes, any type (fire-roasted, Italianstyle, etc.), undrained

¾ cup water

1 cup instant white rice (see note)

½ cup shredded cheddar or Monterey Jack or a blend of both


1 Heat oil in large skillet over medium heat.

2 Add zucchini and bell pepper; cook 5 minutes, stirring occasionally.

3 Add beans, undrained tomatoes and water. Increase heat and bring to a boil.

4 Add rice; stir well. Cover; remove from heat and let stand 7 minutes or until liquid is absorbed. Sprinkle with cheese and serve.

Note: If you have leftover rice or would prefer to use another type of rice, such as brown rice, you can. Substitute about 2 cups of cooked brown or white rice for the 1 cup of instant rice, and don't add the ¾ cup of water when you add the tomatoes. Add the cooked rice to the recipe at the same point, and heat long enough for the rice to heat through and some of the liquid to be absorbed. Add the cheese as directed, and serve.

Per serving: 276 calories, 9 g fat,

3 g saturated fat, 15 mg cholesterol, 37 g carbohydrates, 7 gm fiber, 10 g protein, 515 mg sodium.

Source: Adapted from