There is a certain type of satisfaction that comes from cooking a pot of beans from scratch. I always catch myself meditatively stirring at some point in the process, once again amazed that a $1.39 bag of beans and some veggies could turn into a huge pot of utter deliciousness. We grew up eating variations of cooked beans, usually with some ham or bacon thrown in for good measure. For me there is no truer comfort food than a bowl of ham and beans, with a side of buttered cornbread and vinegar slaw.

Only recently have I begun to appreciate beans, and pulses in general, for more than just their tasty qualities. Pulses are the dry edible seeds of plants in the legume family, which includes dry beans, peas, lentils and chickpeas. The ultimate slow food, beans actually require relatively little hands-on time to prepare and are dollar for dollar one of the cheapest and most nourishing forms of protein you can buy. When paired with other plant proteins, such as those found in whole wheat, beans provide all the essential amino acids we need in order to build muscle. Pulses also act as an important prebiotic -- they encourage the growth of beneficial bacteria that live in the gut. Supporting the growth of these healthy bacteria improves overall health and well-being, and emerging research supports a connection between the gut microbiome and one’s mental health.

As with most fruits and veggies, the darker the bean, the more nutrient-dense it is. Dark green French lentils and black beans are especially rich in iron, folate, potassium and antioxidants. While purchasing and cooking dried beans from scratch is by far the most economical choice, canned beans are still inexpensive and offer the same nutritional benefits as home-cooked beans. Be sure to buy low-sodium varieties when available, and look for brands that use a BPA-free can liner.

Before cooking, dry beans need to be soaked. This can be done overnight in cold water, or a quick soaking method can be used. Cover the beans in two inches of cold water and bring to a boil. Turn off the heat and let the beans sit for 90 minutes. Drain the water, then cover with fresh water or stock, add herbs, spices, onion and garlic, and bring to a boil. Reduce heat and simmer for 90 minutes, or until the beans are tender. Acid will prevent the beans from softening so do not add ingredients like tomatoes or vinegar until the beans are tender. Lentils do not require presoaking, but acid has a similar effect, so hold off on adding acidic ingredients until later.

As the hectic holiday season approaches, I invite you to make a pot of beans one chilly afternoon. Beans will keep in the fridge for five days and they freeze beautifully, perfect to heat up after an autumn walk or for dinner on a busy weeknight.

Grandma’s Ham and Beans

• 2 pounds great northern beans, picked overand rinsed

• ½ teaspoon baking soda

• 3 yellow onions, chopped

• 6 cloves garlic, minced

• 3 stalks celery, chopped

• 1 bay leaf

• 1 meaty ham hock

• Salt and pepper to taste

Place beans and baking soda in a large soup pot and cover with 2 inches of cold water. Let beans soak overnight at room temperature. Alternatively, place the pot over high heat and bring to a full boil, then turn off heat and let soak one hour. Drain soaked beans and rinse.

Return the rinsed beans to the pot, and add onions, garlic, celery, bay leaf and ham hock. Cover with 1 inch water and bring to a boil. Reduce heat and simmer until beans are tender, about 60-90 minutes. Remove ham hock and set aside to let cool. When cool enough to handle, pick ham off the bone and cut into bite-sized pieces. Return chopped ham to the beans and season to taste with salt and pepper. Beans can be made ahead and kept refrigerated for up to one week. Freezes well.

French Lentil Soup

• 1 pound French green lentils, picked over and rinsed

• 1/4 cup extra-virgin olive oil, plus more for serving

• 2 large onions, chopped

• 3 medium garlic cloves, minced

• 2 large leeks, white and tender green parts only, chopped

• 8 celery ribs, cut into 1/2-inch dice

• 6 medium carrots, cut into 1/2-inch dice

• 1 tablespoon chopped fresh thyme, or 1 teaspoon dried thyme

• 2 bay leaves

• 3 quarts low-sodium chicken stock or vegetable stock

• 1 2- or 3-inch piece of parmesan rind, optional

• 3 tablespoons tomato paste

• 1 teaspoon red wine vinegar, or to taste

• Kosher salt and freshly ground pepper Heat the olive oil in a large heavy-bottomed pot. Add the onions, garlic, leeks, carrots, celery and the thyme and cook over moderate heat, stirring occasionally until the vegetables are tender, about 10 minutes.

Add the chicken stock, tomato paste and lentils to the pot. Increase the heat to high, cover and bring to a boil. Uncover, reduce the heat to moderate and simmer, stirring occasionally, until the lentils are tender, about 45 minutes. Stir in the red wine and season with salt and pepper to taste. Serve hot with a drizzle of olive oil and a sprinkling of grated Parmesan.

Caribbean-Style Red Beans and Rice

• ¼ cup coconut oil or canola oil

• 1 medium onion, diced

• 1 red bell pepper, seeded and diced

• 3 garlic cloves, minced

• 1 sprig fresh thyme or 1 teaspoon dried thyme

• ½ teaspoon allspice

• ¼ teaspoon cinnamon

• 1 teaspoon paprika

• 1 whole scotch bonnet pepper

• 2 cups uncooked long grain rice

• 1 can coconut milk (1 ¾ cups)

• 2¼ cups chicken or vegetable stock

• 2 15.5-oz. cans red kidney beans, rinsed and drained

• 2 small bay leaves

• Kosher salt and fresh ground pepper, to taste Wash rice until water runs clear.

Heat oil in a large heavy-bottomed pot, then add onions, garlic, thyme, allspice, cinnamon and hot pepper, sauté for about two minutes. Add rice to the pot and sauté about 2 minutes more, then add beans, coconut milk, bay leaf and stock. Bring to a boil, then reduce heat, cover and simmer until rice is cooked, about 20 minutes or more. Stir occasionally to prevent rice from burning, and add some water if needed. When rice is fully cooked, remove bay leaves and scotch bonnet pepper. Taste for salt and pepper and serve hot.

Ashley Meyer is the executive chef at genHkids, a nonprofit based Springfield. She teaches a class through genHkids called Destination Dinner Table, where parents get into the kitchen and make a nutritious from-scratch meal. Meanwhile the kids play games, make a salad from community garden produce and help set the table. The families come together to enjoy the meal and the community. This past week Meyer made her grandma’s ham and beans, along with cornbread and slaw, with families at Feitshans Elementary School.