Quick Bean Stew Good B-Vitamin Source

The instructions on a bag of beans call for soaking them overnight in water, or doing a rapid-soak method that still means you’ll wait at least an hour.

Is it any wonder that beans aren’t a favorite ingredient in cooking?

It’s a shame, because beans are among the most economical and nutritious foods. Most beans are high in folate, a B vitamin. Medical research indicates that folate may help prevent neural-tube defects in babies, as well as slow the development of heart disease. Beans also provide protein and dietary fiber and several minerals including iron, copper, magnesium and potassium.

Fortunately, more types of beans are becoming available in cans. Canned beans have all the nutrients of dried beans, but are ready to use. Most supermarkets are now stocking canned black, pinto, cannellini and garbanzo beans as well as the ever-popular kidney beans.

Canned beans are so tender that it’s usually a good idea to add them to a dish towards the end of cooking. Bean broth is starchy; for salads, you may prefer to rinse the beans under cold water before using them. For soups or stews, the canning liquid adds desirable flavor and body.

For a meal that amounts to more than a hill of beans, prepare this quick and nourishing bean and kielbasa stew.

30-Minute Bean and Kielbasa Stew

1 tablespoon olive oil

1 garlic clove, minced

1 medium onion, diced

1 cup shredded cabbage

1/2 pound kielbasa, cut into bite-size pieces (see note)

1/2 teaspoon Spanish paprika

1/2 teaspoon fennel seeds

1 bay leaf

1 (15-ounce) can cannellini beans with liquid

1 cup chicken broth

Freshly ground white pepper

Heat oil in medium pan. Add garlic and onion and saute until transparent, about 5 minutes. Add cabbage and saute another 5 minutes or until limp.

Stir in kielbasa, paprika, fennel seeds and bay leaf and saute until kielbasa is browned on both sides and paprika is fragrant, 5 minutes.

Add beans and chicken broth and simmer 5 to 10 minutes. Season to taste with pepper. Discard bay leaf. Serve hot.

Yield: 2 servings.

Nutrition information per serving: 626 calories, 40.6 grams fat (58 percent fat calories), 39 grams carbohydrate, 25 grams protein, 78 milligrams cholesterol, 2,170 milligrams sodium.

Note: To reduce calories and fat, use one of the low-fat kielbasa products available at grocery stores.