Families today are starved for time, starved for money and starved for well-balanced meals, and USDA projections hold another piece of bad news: food prices are likely to increase 2.5 to 3.5 percent this year.

The good news is there is one powerful five-letter word that will save you money on your food budget, allow you to eat healthier and cook less: beans.

Beans and legumes are a powerhouse of nutrition, heart healthy and very economical. There are endless varieties of beans and legumes and just as many ways to cook them. They can be served as a main dish, a salad and as a dessert. (See below recipes.)

Besides being a great source of protein, beans are naturally low in fat, high in fiber, and rich in vitamins...