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Uned beans supply a large amount of fiber. A cup of cooked beans provides about half the daily dietary fiber intake of 35 to 45 grams as recommended by the National Cancer Institute. Beans are an excellent source of high quality, low cost protein; one cup of cooked dry beans provides 25 percent of the daily recommended dietary allowance. Bean protein is complete with eight of the nine essential amino acids. A slight deficiency in the amino acid methionine is readily con-' rected by eating beans with earn* rice, or small amounts of meat or cheese.
Beans are also exceptionally high in iron. One cup of cooked beans provides almost half of the daily amount of iron recommended for men and about a fourth of the amount needed by women. Additionally, beans are among the richest natural sources of the B complex vitamins.
Eleven major varieties are produced in the United States, and the numerous ways to prepare each make meal planning easy. They are baby limas, black-eyed peas, dark and light red kidneys, garbanzo, great northern, large limas, navy, pink pinto, and red and small white beans.
The standard method for preparing dried beans is to drain and rinse soaked beans. Place them in a good size cooking pan, add six cups of hot water, one to two tablespoons of shortening or oil, and two teaspoons of salt. Boil gently with lid tilted until desired tenderness is reached. For a more flavorful variety, follow standard directions, but use two teaspoons onion salt and 1/4 teaspoon garlic salt instead of plain salt. Add orje tablespoon chicken stock base or three or four bouillon cubes and 1/4 teaspoon white pepper.
10- Bean Soup
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