Well-cooked beans are delicious, and they can't be beat as a thrifty source of rich nutrients. Packed with protein, vitamins, minerals and fiber, they play a starring role in cuisines from around the world.

Canned beans are convenient, but they're often mushy and loaded with salt. Properly cooked from-scratch beans, on the other hand, are creamy and just tender enough.

Tuscan Shrimp with White Beans

Makes 4 servings

2 cups cooked white beans (navy, cannellini or lima)

6 tablespoons extra-virgin olive oil plus more for serving (divided use)

16 large shrimp, peeled and deveined but tail left on

kosher or sea salt

1 small serrano or jalapeno chile pepper, seeded and thinly sliced

1 tablespoon sliced garlic

1 cup peeled, seeded and diced tomato

1/2 cup fresh basil leaves, lightly packed

1 tablespoon fresh lemon juice

1 tablespoon chopped fresh Italian (flat-leaf) parsley

Heat the oven to 250 degrees. Put the beans in a saucepan with just enough of their cooking liquid to moisten them. Add 2 tablespoons of the olive oil and bring the beans to a simmer. Place the saucepan in the oven to keep warm.

Heat the remaining 4 tablespoons olive oil in a large skillet over high heat. Add the shrimp, season with salt, and cook about 1 minute, tossing often. Remove the shrimp with tongs to a bowl.

Add the chile and garlic to the pan; saute until garlic browns. Stir in the tomato, basil and lemon juice; cook about 1 minute. Stir in the parsley and shrimp. Toss well and cook briefly to reheat the shrimp.

Divide the warm beans among 4 plates. Drizzle them with olive oil, then top with the shrimp. Serve immediately.

Adapted from "Michael Chiarello's Casual Cooking" by Michael Chiarello

Per serving: 346 calories, 21 grams fat, 3 grams saturated fat, 43 milligrams cholesterol, 14 grams protein, 26 grams carbohydrate, 10 grams fiber, 45 milligrams sodium. Recipe analysis provided by the Miami Herald.