Beans are a plant-based food and we use it almost everyday in our meal. Toor dal, urad dal, rajma, channa, navy beans, peas, lima beans, are some of the commonly used beans.
Beans are low in fat, rich in protein, complex carbohydrates, vitamins, iron, zinc, copper and potassium and they are cholesterol free.
 They are great for diabetics as they provide complex carbohydrates and provide protein which helps to keep the blood sugar under control. Have it as usli (snack) mid-morning or with evening tea or coffee.
Bean sprouts are great to have it as a salad, season it with lime and pepper instead of adding salt.
Half cup of beans provide 4-8 grams of fibre, so if you are considering a healthy snack for your children, masala channa or roasted Bengal gram is a healthier option than chips or crisps. Soybean which is gaining popularity is nutritious and can be given to children as soymilk which is available in a variety of flavours. Soy flour can be added to your atta to make chappathis. Beans also give a feeling of fullness and if you want to shed those extra kilos try to add boiled channa or rajma to your salad.
When ordering in a restaurant, go for channa masala or Gobi mutter or rajma or masala dal than high calorie dishes like paneer butter masala or malai kofta or Gobi Manchurian.
Complex carbohydrates in beans-the oligosaccharides sometimes cause gas when they are digested. A simple way to avoid the feeling of bloating would be to discard the water you have soaked the beans in and cooking them with fresh water.
The other option would be to pressure cook them with a piece of ginger. Recent studies have shown that including beans regularly in your diet may reduce the risk of heart disease and certain cancers. So if you’re having plain old dhal-chawal for your lunch or dinner, don’t fret you are just having a meal that is nutritious and plain magic!

The author is a dietitian at Manipal Speciality Hospital