Though sometimes called the "poor man's meat," beans are rich in protein and have plenty to offer a healthy diet.

Packed with fiber and other plant-based nutrients, beans are low-fat, can prolong the feeling of fullness after a meal and help control blood sugar levels.

Many people won't bother cooking dry beans, which can require soaking overnight and, depending on the variety, long cooking on the stove. But convenient canned beans are an essential for any healthy pantry.

The good news is that canned beans keep their nutrients during the canning process.

Canned beans are available in numerous varieties, and usually are found alongside the canned vegetables at the grocer. But be sure to check the ethnic aisle, too. You are likely to find less common, but delicious, varieties there.

Beans can replace some or all of the meat called for in many dishes. They also can be pureed (with seasonings) to make quick dips and spreads. Or simply add some to a salad for extra protein, flavor and texture.

Be sure to always rinse and drain canned beans before using them to remove excess salt and indigestible sugars that are in the cloudy liquid.

This recipe for triple-bean casserole uses three varieties of beans to make a colorful and quick stovetop dish that is reminiscent of baked beans. Ketchup, cider vinegar, molasses and dry mustard combine with chopped onion to make a sauce that is high in flavor and low in fat.

The recipe calls for crumbled, cooked bacon for flavoring. To make a vegetarian version, simply leave it out or use diced smoked tofu instead.

TRIPLE-BEAN CASSEROLE