Give Beans, Peas, And Lentils A Spot At Your Family's Table
If you have not been cooking with dry beans and peas yet, you are not keeping up with the current trends. According to a 2008 WIC "Food Shopping and Consumption Habits" Staff Survey, 79% of staff reported that they cook regularly with dry beans and peas. These folks know nutrition and value, so why haven't you hopped on that band wagon? Probably because you just haven't tried yet! Come aboard and let's get you cooking those legumes!
Why should I start eating dry beans and peas? Nutritional experts are eating dry beans and peas because they are an excellent source of protein, iron, and zinc. Vegetarians and other people eliminating or reducing their meat intake, eat legumes as an alternative source of protein. Besides protein, legumes are a source of dietary fiber and nutrients like folate, both of which have been declining in the American diet.
Even if you eat meat, poultry, and fish regularly, the US Department of Agriculture (USDA) recommends that you also consume several cups a week of dry beans and peas simply because of their high nutrient content. Dry beans and peas are a part of the Food Guide (Food Pyramid) "meat, poultry, fish, dry beans, eggs, and nuts group", but are also a part of the vegetable group. So, whether you're a vegetarian, substituting dry beans and peas for meat, or you consume dry beans or peas as a vegetable, you are providing your family with the properly balanced nutrition needed for good overall health.
We also have a list of dry beans and peas, courtesy of the USDA, which makes it a little easier when you step into the grocery store. To clear up any confusion, this is the list: black beans, black-eyed peas, chickpeas aka garbanzo beans, falafel, kidney beans, lentils, lima beans (mature), navy beans, pinto beans, soy beans, split peas, tofu (bean curd made from soy beans), and white beans. Jot down your list and let's go shopping.
When you get to the grocery store, head for the rice aisle. Somewhere nearby there should be bags of dry beans and peas stacked up. Grab one that you remember from the list and check out the price. Usually that's a good time to relax and smile. Now, turn the bag over and you'll notice the instructions for preparing your beans for cooking. It all seems a little easier now, doesn't it.
Once you have decided on the type of beans or peas, you'll notice that, along with the preparation advice, there are usually a recipe or two on the bag. This is just the beginning! Search the internet, read cookbooks, and ask friends for their favorite recipes, and you'll never run out of good dry beans and peas dishes to try. I'm pretty sure you've already made at least one legume recipe... how about Split Pea Soup? Keep digging for recipes and you'll have a collection before you know it. It will be hard to know where to begin!
By now you are contemplating the difference between using dry beans and peas and the canned type. Why buy dry and have to take time preparing them when you could have the convenience of canned beans? Most recipes will accommodate either kind of bean, like Black Bean Soup, which will work just as well with dry black beans or canned. Your budget may appreciate the dry beans and peas over the canned, however. Watch the prices and the sales to determine which is your best value. You should yield about 6 cups of cooked beans out of each 1 pound bag of dry beans. Do your math, compare the prices, and see if the convenience of canned works out for you. I do keep a few cans of beans on hand when I find them on sale, just so I'm prepared for an emergency meal.
It seems like light-years ago that you made your first Simple Split Pea Soup. It's hard to believe that you were so frightened of those little bags of dry beans and peas, isn't it? You've embraced the challenge of making your own Chickpea Hummus and Falafel. Your family loves your Lentil & Vegetable Soup, especially with the Dumplings swimming around on top. Of course, not to forget your Congressional Bean Soup, Lentil Chili, or that great Hot Kidney Bean Salad that your friends rave about. Now that you've crossed over to the dry bean and pea aisle, share the word, and your recipes, with others and see if you can't keep the momentum going. Great job! - 17268
Why should I start eating dry beans and peas? Nutritional experts are eating dry beans and peas because they are an excellent source of protein, iron, and zinc. Vegetarians and other people eliminating or reducing their meat intake, eat legumes as an alternative source of protein. Besides protein, legumes are a source of dietary fiber and nutrients like folate, both of which have been declining in the American diet.
Even if you eat meat, poultry, and fish regularly, the US Department of Agriculture (USDA) recommends that you also consume several cups a week of dry beans and peas simply because of their high nutrient content. Dry beans and peas are a part of the Food Guide (Food Pyramid) "meat, poultry, fish, dry beans, eggs, and nuts group", but are also a part of the vegetable group. So, whether you're a vegetarian, substituting dry beans and peas for meat, or you consume dry beans or peas as a vegetable, you are providing your family with the properly balanced nutrition needed for good overall health.
We also have a list of dry beans and peas, courtesy of the USDA, which makes it a little easier when you step into the grocery store. To clear up any confusion, this is the list: black beans, black-eyed peas, chickpeas aka garbanzo beans, falafel, kidney beans, lentils, lima beans (mature), navy beans, pinto beans, soy beans, split peas, tofu (bean curd made from soy beans), and white beans. Jot down your list and let's go shopping.
When you get to the grocery store, head for the rice aisle. Somewhere nearby there should be bags of dry beans and peas stacked up. Grab one that you remember from the list and check out the price. Usually that's a good time to relax and smile. Now, turn the bag over and you'll notice the instructions for preparing your beans for cooking. It all seems a little easier now, doesn't it.
Once you have decided on the type of beans or peas, you'll notice that, along with the preparation advice, there are usually a recipe or two on the bag. This is just the beginning! Search the internet, read cookbooks, and ask friends for their favorite recipes, and you'll never run out of good dry beans and peas dishes to try. I'm pretty sure you've already made at least one legume recipe... how about Split Pea Soup? Keep digging for recipes and you'll have a collection before you know it. It will be hard to know where to begin!
By now you are contemplating the difference between using dry beans and peas and the canned type. Why buy dry and have to take time preparing them when you could have the convenience of canned beans? Most recipes will accommodate either kind of bean, like Black Bean Soup, which will work just as well with dry black beans or canned. Your budget may appreciate the dry beans and peas over the canned, however. Watch the prices and the sales to determine which is your best value. You should yield about 6 cups of cooked beans out of each 1 pound bag of dry beans. Do your math, compare the prices, and see if the convenience of canned works out for you. I do keep a few cans of beans on hand when I find them on sale, just so I'm prepared for an emergency meal.
It seems like light-years ago that you made your first Simple Split Pea Soup. It's hard to believe that you were so frightened of those little bags of dry beans and peas, isn't it? You've embraced the challenge of making your own Chickpea Hummus and Falafel. Your family loves your Lentil & Vegetable Soup, especially with the Dumplings swimming around on top. Of course, not to forget your Congressional Bean Soup, Lentil Chili, or that great Hot Kidney Bean Salad that your friends rave about. Now that you've crossed over to the dry bean and pea aisle, share the word, and your recipes, with others and see if you can't keep the momentum going. Great job! - 17268
About the Author:
You don't have to spend a whole day in the kitchen to cook a delicious meal using beans. Mix up a hearty Sausage and Bean Skillet or Tortilla Chip Pie quickly and easily by using canned beans. It's a great alternative to dry when time is at a premium and you haven't figured out what's for dinner tonight.
posted by X - Men at
5:01 PM
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