The United Nations declared 2016 as the International Year of Pulses. That's beans, aka legumes, to you and me. They're a great investment: cheap, sustainable, pantry-friendly and protein- and fiber-rich.

Preparing beans right means no gastric distress. Whether you're slow- or pressure-cooking dried beans or opening a can of prepared beans, ramp them up with herbs and spices. Thyme, rosemary dill, epazote, fennel, turmeric, cumin, ginger and others are known as carminatives, age-old flatulence cures that work their natural calming magic in your digestive tract.

Ease into the pulse experience with white beans — cannellini, great northern or navy beans or heirlooms. They provide a fluffy texture and mild flavor, so they're ideal carriers for seasonings. Stir in pesto or tapenade or add a chiffonade of fresh herbs and a splash of white wine.

From classic Cuban black beans to soulful New Orleans red beans and rice to spiced-up Indian dal, every culture has a bean recipe that fills the belly and stretches the budget. They're the most versatile thing in your kitchen, the little black dress of cuisine.

White beans and escarole are a classic Italian pairing, with the creamy beans taming the slight bitterness of the escarole. Here they are combined for a meatless main course to serve with salad and crusty bread. Or toss with pasta. Or make into a satisfying starter by spooning on top of crostini. However you like your beans, the recipe produces big Tuscan flavor fast.Servings: 6 to 82 tablespoons very good olive oil¼ teaspoon red pepper flakes3 cloves garlic, minced (about 1 tablespoon)4½ cups cooked cannellini or other white beans (1 pound dried beans, cooked, or two 15-ounce cans, rinsed and drained)Zest and juice of 1 lemon (about 2 tablespoons of juice)2 tablespoons fresh rosemary leaves (from 2 or 3 sprigs of rosemary), chopped fine½ cup vegetable broth or white wine1 head escarole, rinsed and blotted dry, leaves torn or chopped into bite-size piecesSea salt to tasteSmall handful pine nuts, toasted for garnish, optionalHeat olive oil in a large soup pot over medium heat. Stir in red pepper flakes and minced garlic. Cook, stirring occasionally, for 5 minutes, or until the garlic becomes soft and golden. Add the beans and stir.Add lemon zest and juice, chopped rosemary, vegetable broth or wine. Gently stir in escarole, which will start to wilt from the heat of the beans.Bring everything to a simmer, giving an occasional stir. Cook for about 20 minutes or until escarole starts to soften but keeps its frill and color and the beans are heated through.Season with sea salt to taste, scatter toasted pine nuts on top, if using, and serve.