Bean there, do that to avoid dietary fat

By J.M. Hirsch
Associated Press

For vegetarians and carnivores alike, the temptation after the holiday glut is to pare down one's diet to light fare, often relying heavily on salads and brothy soups.

How unsatisfying. The trick to shedding pounds without starving is to select foods naturally low in fat, but that also bring heft and bulk to our diet, leaving us full and less likely to graze each time we pass the refrigerator.

Start with salads, an obvious choice for dieting. Ditch the lettuce, save that for spring. Instead, substitute the heartier baby spinach leaves or kale, a cold-weather leafy green that sweetens as the temperature drops.

Don't forget the protein. Spicy baked tofu (available at most large grocers and natural-food shops) is a great choice, as are veggie burgers that are baked and then cut into crouton-sized pieces.

Beans, and we're not talking about the baked variety, also are an excellent choice. Try kidney, great northern, pinto and chickpeas (also called garbanzo beans). Cannellini and black soy beans also are great.

These beans are perfect right from the can. Simply rinse them in a mesh strainer, drip dry for several minutes, then add them to your salad for a filling and lowfat meal.

Beans are also a great way to winterize just about any soup. Minus the beans, soups can leave you starving just hours after eating. Bulk them up with beans and a bit of brown rice for low-fat satisfaction.

Canned beans also can make main courses that come together in no time.

For an easy chili, combine one or two cans of kidney or pinto beans (liquid included) with an equal amount of canned crushed tomatoes. Add a package of vegetarian ground "beef" (available in the freezer section of most grocers), chopped onion and bell pepper, and a cup of white rice. Add water or vegetable broth to cover, season to taste with chiles or chili powder or both, and simmer for 30 minutes.

Chickpeas are another main-course bean. Try this Indian-accented entree from Cooking Light magazine.

Chickpea and Spinach Curry

• 1 cup coarsely chopped onion
• 1 1/2 tablespoons fresh grated ginger
• 1 teaspoon olive oil
• 1 1/2 teaspoons sugar
• 1 1/2 teaspoons red curry powder
• 19-ounce can chickpeas, rinsed and drained
• 14 1/2-ounce can diced tomatoes, with liquid
• 4 cups fresh spinach leaves
• 1/2 cup water
• 1/4 teaspoon salt

Combine the onion and ginger in a food processor and pulse until minced.

Heat the oil in a large skillet over a medium-high flame. Add the onion mixture, sugar and curry. Sauté for 3 minutes. Add the chickpeas and tomatoes and simmer for 2 minutes.

Stir in the spinach and salt. Cook for another minute, or until the spinach wilts.

Makes 3 servings.

Nutrition information per serving: 247 cal., 4 g fat (0.6 g saturated fat), 11.1 g pro., 45 g carbo., 8.4 g fiber, 1 mg chol., 857 mg sodium.