From simple sides to upscale mains dishes, here's how to get more of this tasty and budget-friendly protein into your diet.

What to look for

The health benefits of beans are extensive. Canned varieties make for quick recipes, plus you can't beat the price. Canned foods do get a bad rap for being super salty, but rinsing and draining canned beans can remove up to 40 percent of the sodium. Low-sodium and no-salt added varieties are also available.

10 Healthy Recipes

Chunky chili, smooth hummus and warm and satisfying baked beans are just a few of the healthy creations you can whip up.

1. Pinto beans: Mexican Eggs with Chorizo and Beans (above, from Food Network Magazine)

2. Pinto beans: Cowboy Beans

3. Pinto beans and navy beans: Baked Beans with Swiss Chard

4. Black beans: Quinoa with Beans and Hominy

5. Black beans: Black Bean Salad

6. Chickpeas: Green Herb Hummus

7. Kidney beans: Red Rice and Beans

8. Kidney beans and white beans: Slow Cooker Chicken Chili

9. Cannellini beans: Pasta with Escarole, Beans and Chicken Sausage

10. Cannellini beans:  Tuscan White Beans

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.