Suggestions for Increasing Use of Legumes

Although legumes (dried beans and peas) are a prominent part of several ethnic cuisines, most Americans consume these foods infrequently. However legumes can make a valuanle contribution to the average American diet. They are a good source of protein, iron, magnesium, zinc, B vitamins, and they are high in dietary fiber. For these reasons, many health professionals are encouraging increased conssumption of legumes. And, in addition to all of this, legumes are economical!

Dried beans (kidney, garbanzo, pinto, navy, black-eyed, etc.) and lentils can be combined with other ingredients in soups, salads, and stews: served alone, flavored with herbs and other seasonings, or pureed and made into sandwich spreads and dips. Tofu (soybean curd) can be cut into cubes and substituted for all or part of the meat or poultry in many casseroles or in Asian recipes.

Beans may be purchased either canned or dried. For convenience, canned beans are fine. Dried beans are more economical.

For soaking or cooking: One cup of dried beans, peas or lentils expands to two and one-half cups after cooking.

Dried beans must be presoaked using either the overnight or "quick" method.

Overnight - Wash beans and place in four parts water. Cover and let stand eight hours.

Quick - Bring water and beans to a boil and cook for two minutes. Cover, remove from heat and let stand for one hour.

After presoaking by either method, boil beans gently for 1.5 hours until soft.

If you are using a pressure cooker, beans can be cooked for three to ten minutes after presoaking, or 25 to 45 minutes (in three to four parts water) without presoaking. Be sure to follow the cooker's directions carefully because cooking times may vary with the type of bean.

Lentils do not need presoaking and cook in 30 minutes.

When adding acid ingredients like tomatoes, partially cook the dry beans or lentils first.

Baking soda can hasten softening, but more than one-eighth tsp. per cup of beans can destroy thiamin and cause mushiness and a bitter taste.

If salt is desired, don't add it until the beans are nearly tender since it toughens the bean skins and slows cooking.

Cooked beans may be stored in the refrigerator for one week or in the freezer for several months.