RECIPE: Spilling the beans on a healthy pantry staple

Beans are good and good for you.

They have been shown to have an important role in preventing illnesses such as cancer, diabetes and heart disease. They are a low-fat source of protein, with a high fiber content and low glycemic index. And they contain both soluble and insoluble fibers. The former helps to decrease blood cholesterol levels and control blood sugar levels; the latter helps with digestion and gut regularity.

What’s more, beans are easy on the pocketbook. Although it’s cheaper to cook dried beans from scratch, you can’t beat canned beans for easy meal prep.

Chickpeas are all the rage, now, but pinto beans are the most consumed bean in the U.S. Soft and creamy with a mildly nutty flavor, pinto beans are a staple in Mexican and Southwestern American cooking and used for recipes such as refried beans and chili.

This recipe uses pantry and refrigerator staples: canned beans, pico de gallo, tomato sauce and cheese. It’s a delicious “desperation dinner” for busy nights when you are low on options. More than a quesadilla, but less involved than an entire casserole, this filling recipe is inexpensive and simple, but tasty.

One caveat for our pantry-staple superfood is that canned foods are notoriously salty. My advice is to buy low sodium or no salt added beans. You can also further lower the salt content by draining and rinsing the canned beans before cooking.

Pinto Bean and Tortilla Bake