The New Food – Cooking With Dry Beans, Peas, And Lentils

I’m not one to follow fads, but this just may be a trend worth checking out. According to a 2008 study done by WIC “Food Shopping and Consumption Habits” Staff Survey, 79% of staff report that they regularly consume dry beans and peas. Now, the staff at WIC happen to know a bit about nutrition and value for your dollar, so this is something to consider. Why haven’t you tried cooking with dry beans and peas yet? Could be because you just don’t know their value or you just haven’t tried them. Let’s see if we can get you on-board.

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.

In order to make shopping easier, the USDA has developed a simple list of what constitutes a dry bean or pea. Their list is as follows: 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. Now, we can walk down the grocery store aisle with confidence. Let’s go shopping.

Now that you’re in the grocery store, just wander down the aisle that has the rice. You should spot the bags of dry beans and peas somewhere close by. If you haven’t bought bags of dry beans or peas before, don’t worry. Pick out a bag of beans that are on the USDA list. Once you see the price you should be smiling. Now, turn the bag over and breathe a sigh of relief. There are the preparation directions printed right there for you. Things should be a little more relaxed now.

You’ll find not only cooking directions on the bag, but usually a recipe or two. There is no shortage of recipes to be found for cooking with lentils. Just start searching the internet and cookbooks and you’ll see what I mean. Some recipes may seem quite familiar. Haven’t you made Split Pea Soup? There you go! You’ve already cooked with dry peas and probably never even thought about it. This isn’t going to be so hard to figure out after all.

Is it better to use dry beans and peas or canned? That depends on your situation and budget. I usually stock some canned beans when I find good sales. But, considering the yield of 6 cups cooked beans from 1 pound of dry beans, I figure the price outweighs the convenience for me, most of the time. Having some canned beans on hand for those really busy “didn’t have time to cook” nights is great. Just watch the prices and do your math when you’re shopping. As far as which works better in a dish, most Black Bean Soup recipes, for instance, work great with either dry or canned. If you are going to make a White Bean Dip, some people prefer using canned. Consider the price and the results, and do some experimenting.

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!

Lentils may not be real familiar to you, but if you’d like to give them a try, start with a few simple Lentils and Rice casserolerecipes or a Hearty Lentil Stew. Both dishes are real family pleasers.