Overall, Americans aren't as full of beans as the people in Mexico, Latin America, and Asia. Studies have found that only 5% of people in the U.S. eat beans every day, and the average person consumes about a third of a cup a week — which is far below what the new dietary recommendations and the Department of Agriculture suggest.

The protein power of beans is finally being emphasized as a good way to make sure you avoid processed meats (which are not a healthy source of protein) and don't get too much saturated fat.

Guidelines say you should aim for one to three cups of beans, lentils, and peas per week.

The benefits are far-reaching. Not only do you get a good dose of healthy protein (68 grams in a cup of soybeans, 39 grams in a cup of chickpeas, and 43 grams in a cup of kidney beans), there's also a lot of fiber. That improves your gut health, helps regulate blood sugar, lowers bad LDL cholesterol levels, and reduces your risk of heart disease. And if you prefer your beans as tofu, it offers 20 grams of protein in a cup.

Plus, beans are packed with folate, zinc, iron, and magnesium.

For recipes to bring more beans onto your plate, check out "Savory & Spiced Quinoa Bowl," "Pasta with Ramps & Beans," "Southwest Squash & Bean Medley," and "Tangy Heirloom Beans" in my "What to Eat When Cookbook."