Full of beans

IN the challenge to help you eat more healthfully, there’s an ancient, cheap, plentiful and at least potentially great-tasting food that often gets overlooked: the bean.  

First cultivated 7,000 years ago (and sometimes even used for currency), beans are consumed throughout the world. (Chinese duck sauce, for instance, has adzuki beans as its base.) In the United States, bean consumption remains low. On any given day, just 14% of Americans eat beans or legumes, according to the US Department of Agriculture. By comparison, 41% eat cookies, cake, candy or pie daily. Those who regularly consume beans don’t go for small portions, typically eating about a cup of whole beans, about 3/4 cup for those who prefer refried beans.