Cooking Dried Beans,

Peas and Lentils

FNH-00360
Recipes, cooking tips and
nutritional information
for legumes
The WIC Program
The Special Supplemental Food Program for Women, Infants, and Children is an equal opportunity
program and is open to all eligible persons regardless of race, sex, color, creed or national origin.
If you believe you have been discriminated against because of race, color, national origin, age, sex or
handicap, write immediately to the Secretary of Agriculture, Washington, D.C., 20250.
Recipes are adapted from favorite recipes of the Nutritional Services staff, Alaska Department of Health
and Social Services, Division of Public Health, and from WIC Bean Book published by the Rhode
Island Department of Health WIC program.
Cooking Dried Beans, Peas and Lentils
Contents
History............................................................................................................................... 4
Nutrients ............................................................................................................................ 4
WIC Beans ........................................................................................................................ 4
Complement of High Quality Protein ............................................................................... 4
How to Cook Beans .......................................................................................................... 4
Pinto Beans, Pink Beans, Red Beans ................................................................................ 5
Soup, Suupat, Taas, Gitol, Shik Too, Taxheenee .............................................................. 7
Dips and Spreads ............................................................................................................... 8
Salads ................................................................................................................................ 9
Lentils and Soups ............................................................................................................ 10
Navy Beans, Great Northern Beans, Lima Beans ........................................................... 11
WIC Peanut Butter .......................................................................................................... 12
Mung Beans, Soy Beans, Sprouts ................................................................................... 14
Black Beans, Black-eyed Peas and Garbanzos ............................................................... 15
More Fun Recipes ........................................................................................................... 16
Legumes Identifed .......................................................................................................... 17
Comparison of Protein Foods ......................................................................................... 19
4
History and Nutrients
Legumes, particularly dried beans and peas, have
been part of the American diet from a very early
time. Long before the Europeans arrived, beans had
been a standard crop of the North American Indian.
The northeastern tribes grew the white pea beans
while tribes in the southwest grew the red kidney
and pinto beans. Beans and peas are well represented
in regional foods today, from Boston baked bean to
chili. In the far north the acceptance of dried beans,
peas and lentils has been a more recent occurrence.
The many legume dishes that come to us now are
often refections of another culture. We expect beans
in a wide variety of ways with Mexican foods. We
see many lentil dishes in Greek and Mediterranean
cooking. The soy bean is widely used in Asia. We
hope Alaskans can use all of these beans and peas.
Legumes (dried peas and beans) can be a tasty part
of your familys meals. They are a good, inexpensive
source of nutrients. Not only are they low in fat,
cholesterol and salt, but they are a good sources of
protein, iron, zinc, potassium and fber. They are easy
to store and easy to prepare.
These legume pages are being written to give you
some ideas of ways to use dried beans and peas that
are provided by the Special Supplemental Food
Program for Women, Infants and Children (WIC).
Of course, we hope everyone will fnd some fun and
interesting ways to use legumes in meals and some
nutritional information from these pages as well.
WIC Beans
The WIC program has approved peanut butter and
a wide variety of dried beans and peas for purchase
with the WIC checks. Only dried beans and peas in a
bag or box are allowed for purchase canned beans
such as pork-and-beans are not approved by WIC.
The types of dried beans that are approved include
Black beans Pinto beans
Great northern beans Kidney beans
Soy beans Small white or red beans
Lima beans Mung beans
Garbanzos (chickpeas)
The types of dried peas that are approved include
lentils green split peas
black-eyed peas yellow split peas
Dried beans and peas are versatile; they are
interchangeable with other beans and peas in most
recipes. The cooking time may vary according to size
and age of the bean. Large, old beans take longer to
cook. All dried beans and peas except lentils, split
peas, black-eyed peas and mung beans beneft from
pre-soaking before cooking.
Complement for High Quality Protein
It is important to
complement the beans or
peas in meals with other
types of protein foods for
a high quality protein.
Milk, eggs and cheese are
all complete proteins.
This means that they have all
the parts necessary to supply high quality protein for
your bodies needs. Dried beans and peas have only
some of the necessary parts. Combine beans and peas
with any of the proteins foods above, or with grain
products such as wheat, corn or rice, for high quality
protein. Examples of complete protein bean and
grain combinations include
Dried Beans or Peas + Grain Product =
Complete


Protein
Baked beans + Brown rice
Kidney beans + Rice
Pinto beans + Corn bread
Split pea soup + Biscuits
How to Cook Beans
If you are a beginner at cooking beans, remember to
plan ahead. With some practice it becomes easy to
work in the various preparation steps with your other
kitchen routines to save time and energy (yours and
whatever fuel you use). Beans expand greatly when
cooked. One cup of dried beans may become 2 to 3
cups of cooked beans, depending on which bean you
are working with. Once you have decided how much
to cook, look over the dry beans, discard small stones
and other debris, rinse and drain them. The next
5
step is the soaking process. All dried beans and peas
except lentils, split peas, black-eyed peas and mung
beans beneft from soaking. Although it is possible to
cook them without soaking, it takes several hours, and
the fnished product is not as good. Here are two ways
to prepare the beans for cooking. How much time you
have will determine which method you use.
1. The overnight method is very easy. After rinsing
and sorting the beans place them in a large pot; add 3
cups of cold water for each cup of beans and soak the
beans overnight or 6 to 8 hours in a cool place. This
method uses less cooking water, and the total cooking
time is less. After soaking, drain and cook as directed
or use in a recipe requiring cooking.
2. The quick soak method is great if you are in a
rush. After rinsing and sorting the beans, put them
in a pot with 3 cups of water for each cup of beans.
Boil for 2 minutes, remove from heat, cover and soak
beans for 1 hour. It may be necessary to add more
water. Drain the beans, add fresh water and cook as
directed in recipes requiring cooking time.
Some people use the pressure cooker to speed the
cooking process. Check the instruction book that
comes with your pressure cooker for more information
on this method.
Different kinds of beans require different cooking
times. This chart is used for cooking after beans have
soaked.
Beans Cooking Cooking Yield
(1 cup) Water Time
Split peas or lentils 3 cups 1 hour 2 cups
( dont need to soak)
Kidney or navy beans 3 cups 1 hours 2 cups
Pinto beans 3 cups 2 hours 2 cups
Lima beans 2 cups 1 hours 2 cups
Great northern beans 3 cups 2 hours 2 cups
Soy or garbanzo beans 4 cups 3+ hours 2 cups
You may need to add more water during cooking. You
may add some fat or seasonings during the cooking
process. The fat (1 teaspoon) will help prevent
foaming. Do not add salt or acids until the end of the
cooking period. Salt and acids such as tomatoes, wine
or vinegar slow the softening process so the beans
take longer to cook. Simmer the beans gently if you
dont want the skins to burst. The time will depend
on the size, dryness and variety of bean; use the chart
above as a general guide. You have to test the beans to
decide if they are done. Some cooks blow on a bean,
and if the skin comes off they consider the bean done.
Others mash bean with their tongue against the top of
their mouth to check for softness. Let the bean cool
somewhat with either method.
Legumes must be cooked thoroughly, otherwise
theyll be diffcult to digest and cause gas. Beans
and peas contain two starches. As the bacteria work
on those starches, carbon dioxide and hydrogen
are given off, creating gas. When legumes are well
soaked and well cooked, the starches in the legumes
are broken down, making them more digestible; thus,
they cause less gas. Many people change the soaking
water two or three times, too, to help avoid gas. Some
nutrients will be lost in this water, but it is not a big
loss. Some legumes are harder to digest than others.
Kidney and soy beans are the toughest, so you may
want to go easy on these until your body adapts.
Pinto Beans, Pink Beans and Red
Beans
These beans are similar in favor and can be used
interchangeably in most recipes. They probably came
from Mexico originally, but they are now much in
demand everywhere. They combine well with chilies
and other highly seasoned dishes. The pinto bean is a
pinkish in color with brown spots. The pink bean is a
brown pink color. The small red bean has no dots and
is a dark red color. These beans are smaller than the
kidney bean. To prepare theses beans, rinse, sort and
soak, either by the overnight method or the quick soak
method. We recommend discarding the soaking water.
Very little nutrition is lost in this water, and it helps
prevent gas formation that can be a problem when
eating beans. Thorough soaking and cooking are
important to make digestion of beans easier, however.
To conserve fuel and time,
you might consider cooking
a big batch of beans and
using them in several
recipes throughout the
week. Cooked beans
freeze well, too.
6
Pinto Bean Chowder
16 ounces (2 cups) dried pinto beans
4 teaspoons chicken-favor soup base
1 tablespoon instant minced onion
1 teaspoon salt
dash pepper
1 tablespoon all-purpose four
3 cup evaporated milk
6 slices bacon, crisp cooked, drained and crumbled
(optional)
Sort, rinse and drain beans. Soak by the overnight or
quick method, drain, discard water. Add 6 cups fresh
water. Bring to boiling. Simmer 2 hours. Add soup
base, onion, salt, herbs and pepper. Continue cooking
until bean are tender. Blend 3 cup water with four;
add with milk to beans. Heat to simmering. Sprinkle
with bacon if desired. Serves 6
Refried Beans (Frijoles)
2 cups pinto beans, dry
6 cups water
2 onions chopped
2 teaspoons salt
cup margarine
cheese (optional)
Sort, rinse and drain beans. Soak by the overnight
or quick method. Drain beans and add 6 cups fresh
water. Add onion and garlic. Cook 2 hours or until
beans are soft. Remove from heat, drain, reserve
water. Mash beans well. Add salt and margarine. Add
water if needed for satisfactory consistency. Reheat
in skillet. Add more reserved been liquid if needed.
Small chunks of cheese may be added if desired while
reheating. Serves 6.
Burritos
2 cups refried beans, reserved from recipe above
1 small can chopped chilies
4 four tortillas (large)
2 tomatoes chopped
1 onion chopped
half head lettuce, shredded
4 ounces cheese, grated
8 ounces low-fat yogurt
Combine beans and green chiles; heat in a small
skillet. Warm tortillas in oven or singly by placing in
an unoiled heated skillet one minute on each side. Put
cup hot bean mixture on center of warm tortilla and
sprinkle chopped tomatoes, onions, cheese, lettuce
and 2 tablespoons yogurt over beans. Roll tortilla,
fold in ends and its ready to eat. Makes 4 burritos.
Chile Con Carne
2 cups pinto beans, dry
1 large onion
1 green pepper
1 pound ground beef, moose or caribou
1 16-ounce can tomato sauce
2 16-ounce cans stewed tomatoes
2 tablespoons chili powder
1 teaspoon salt
Sort, rinse and drain beans. Soak with either the
overnight or quick soak method; drain. Add 6 cups
water to beans, simmer until almost tender in a large
pan. Brown meat in skillet, add chopped onion and
green pepper. Fry until onion is translucent. Drain
fat. Add chili powder and salt. Add meat mixture,
tomatoes and tomato sauce to beans. Simmer for
45 minutes. This is a mild version of a traditional
favorite. Add green chilies, red peppers or cayenne if
you want hotter chili. Serves 6.
Stufed Peppers
1 cup beans, dry
1 small onion, chopped
1 cup celery, chopped
1 cup bean sprouts (optional)
1 16-ounce can tomato sauce
1 12-ounce can corn
1 tablespoon dried parsley
1 teaspoon each dillweed, basil and chili powder.
teaspoon salt
6 green peppers, seeds and membranes removed
3 cup grated cheese
Sort, rinse and drain beans. Soak by the overnight or
quick method; drain. Add 3 cups water to beans and
cook until tender. Try to prepare beans the
day before. Preheat oven to 400F;
mash beans; fry
onion, celery and
sprouts in small
amount of oil. Add
tomato sauce, corn,
7
beans, herbs, spices and salt. Fill the peppers with
this mixture. Put grated cheese on top of each pepper.
Put peppers in a casserole dish or baking pan; add 1
inch of water to keep peppers from burning. Bake 25
minutes. Serves 6.
Jeannes Baked Beans
2 cups beans, dry (4 to 5 cups cooked)
pound ham, diced
2 cups lowbush cranberries
cup sugar
1 cup cranberry juice
1 small onion chopped
2 tablespoons molasses
1 teaspoon dry mustard
teaspoon ginger
1 teaspoon salt
Sort, rinse and drain beans. Soak beans with either
the overnight method or quick soak method; drain
and discard soaking water. Add 6 cups water to
beans and cook until tender. Drain. Reserve 1 cup
cooking liquid. Add ham that as been prefried and
drained, cranberries, sugar, juice or bean liquid,
onion, molasses, dried mustard, ginger and salt. Cover
and bake in a slow oven (300F) for 2 to 3 hours.
Add more liquid if beans become dry during baking.
Canned whole cranberry sauce can be substituted for
the fresh cranberries and sugar. Serves 6.
Soup, Suupat, Taas, Gitol, Shik Too,
Taxheenee
Cooked dried beans, peas and lentils are delicious in
many types of soups. The cook can be very creative
and simmer up new ideas regularly. Try adding them
to caribou or moose meat stews and other long-
cooking soups. If more than one type of bean is to be
used in the soup, consider the time required to cook
each one. It works well to cook the beans separately
and combine them at the end of the cooking process.
Another way to deal with different cooking times is to
simply start the longer-cooking beans such as kidney
or pinto beans frst, adding the others at intervals
related to the total cooking time. (See Many Bean
Soup below). Split peas and lentils do not need to be
soaked before cooking. They will be tender about 30
minutes after they begin to boil. Beans will beneft
from soaking with either the overnight or quick
method. Even after soaking,
beans will need to cook
1 hours or more to
become tender. Dont
add salt or acids such
as tomato juice, lemon
or vinegar until the end
of the cooking period because
these things slow the cooking process (it takes longer
for the beans to get soft). Give these recipes a try to
use those WIC beans and let your imagination carry
you away.
The title words above are from some native Alaska
dialects meaning soup. Suupat is Ahtna, taas from
Copper River, gitol from Anvik, shik too from Kuchin
and taxheenee (fsh soup) is Tlingit.
Many Bean Soup
1 cup pinto beans
1 cup kidney beans
1 cup lima beans
1 onion chopped
cup oil
2 teaspoons paprika
8 to 10 cups water or vegetable stock
1 tablespoon celery seed
1 bay leaf
1 cup yellow split peas
2 teaspoons dill weed
2 teaspoons salt
teaspoon pepper
4 potatoes, scrubbed and chopped (leave skins on)
4 carrots, chopped
other vegetables (optional)
any kind of lean meat cubed (optional)
Sort, rinse and drain beans. Soak with the overnight
method or quick method; drain and discard soaking
water. Saut onion lightly in oil with paprika. Rinse
pinto beans in cold water and add them to the onion
along with 4 cups water or stock, celery seed and
bay leaf. Use a large pot. Partially cover the pot and
simmer 1 hour. Rinse kidney beans and lima beans,
add to the pot along with 4 or more cups water or
stock. Simmer another hour. Rinse and add split
peas and dill weed. Add meat if desired. Simmer 30
minutes. Add potatoes, carrots, salt and pepper. Add
more water if necessary. Simmer 30 minutes. Correct
seasonings if needed.
8
Favorite Split Pea Soup
2 cups green or yellow split peas
2 onions, chopped
2 carrots, chopped
2 ribs celery, chopped
4 cups water
4 cups broth
1 bay leaf
teaspoon basil
teaspoon thyme
teaspoon salt
pound ham (optional)
Sort, rinse and drain peas. No soaking is necessary.
Put all ingredients into a large (6-quart) pan. One
quarter pound ham, bacon or sausage maybe added.
Cook and drain the fat from the meat before adding
it to the soup. Heat to boiling. Cover and cook gently
about 45 minutes or until peas are soft. Thin with
additional water or milk if necessary. Serves 6. (Some
people like to add evaporated milk to pea soup. It
adds the complete protein to make the peas more
nutritious.)
Peanut Butter and Bean Soup
2 cups navy or great northern beans, dry
8 cups water
1 onion, chopped
ham bone or cut-up ham, fat removed
teaspoon salt
1 cup milk
4 to 5 potatoes, peeled, cooked and mashed
(can use leftovers)
1 cup peanut butter, smooth
Sort, rinse and drain beans. Soak with overnight or
quick method. Discard soaking water. Add 8 cups
fresh water to beans. Add onion and ham bone.
Simmer for 1 to 2 hours or until beans are soft.
Remove bone and cut meat in small pieces. Mash
beans or puree with mixer or blender. Combine ham,
beans, broth, mashed potatoes, milk and peanut butter.
Thin with more milk if necessary. Reheat. Notice
there are WIC food in this soup.
Serves 8.
Bruces Lima Bean Soup
1 pound baby lima beans, dry
pound bacon, diced
1 medium onion
cup celery, chopped
cup green pepper, chopped
1 clove garlic
2 tablespoons sugar
1 28-ounce can stewed tomatoes
salt and pepper
Sort, rinse and soak beans by the overnight or quick
method. Simmer lima beans for 1 hour or until
tender and discard cooking water. Fry bacon in a
skillet, drain off excess fat and add onion, celery,
green pepper and garlic. Saut briefy until onion is
translucent. Add sugar and tomatoes. Put beans in
a casserole dish, pour sauce over beans and bake at
300F for 1 hour.
Dips and Spreads
One of the most creative ways to use dried beans
and peas is in a dip for fresh vegetables or crackers.
Just about any leftover beans can be made into tasty
sandwich spreads, and, except for garbanzos and
soybeans, most of them can be used as they are,
without grinding or blending. A fork or a potato
masher will usually do the job. Blend in one or
more tablespoons ketchup, taco sauce, chopped
vegetables or spices. Chopped fresh parsley, lemon
juice or vinegar improve favors, too. The following
recipes use more than one WIC food in several cases.
They have been contributed by the staff of the state
WIC offce and have been through many testings
and revisions at out pot luck dinners. Try them out
yourself.
Peanut Butter Chantilly
1 8-ounce carton of yogurt
cup peanut butter, smooth or crunchy
1 tablespoon horseradish
1 teaspoon salt
dash of pepper
1 tablespoon lemon juice
Slowly mix yogurt with the peanut butter until
blended. Fold in the remaining ingredients. Serve
as a sauce with cooked vegetables or a as a dip for
raw vegetables. Its good with broccoli, green beans,
carrots and asparagus. Makes 1 cups.
9
Chili Bean Dip
2 cups cooked kidney beans or pinto beans
1 tablespoon vinegar
1 teaspoon chili powder
teaspoon cumin
small onion, grated
raw vegetable sticks
Prepare beans ahead of time by sorting, rinsing and
soaking by the overnight method or the quick method.
Add fresh water and simmer beans 2 hours or until
tender. Reserve 2 cups cooked beans for this recipe.
Place drained beans, vinegar, chili powder and cumin
in a bowl. Blend or mash until smooth. Stir in onion.
Serve cold with raw vegetables, such as celery and
carrots, or with crackers. This can be served hot, too.
To do this, heat the dip in a skillet and add 1 cup
grated cheese. Stir until cheese melts. Serve with corn
chips or potato skins.
Hummus
1 cup garbanzo beans
cups lemon juice
1 garlic clove, minced fne
1 tablespoon oil
1 small onion, grated
cup tahini (sesame seed butter)
Prepare the garbanzos (chickpeas) ahead. Sort
beans, rinse and soak with the overnight or quick
method. Add 4 cups fresh water, simmer for 3 hours
or until beans are tender. These beans take a long
time to cook. Drain, cool, grind beans and proceed
with recipe. A blender makes this easier. Combine
ingredients in the blender and blend until smooth,
adding water as necessary. Serve with crackers or pita
bread. This is traditionally a Greek food.
Soy Spread
1 cup soy beans
teaspoon salt
1 tablespoon oil
onion, grated
1 stalk celery, chopped
green pepper, chopped
1 teaspoon basil
2 tablespoons tomato paste
Soy beans are one of the most
versatile and most nutritious
beans. They are used in
many commercial
processes.
However, dried
soy beans and dried
garbanzo beans take the
longest to cook and so may
not be used at home as much as other beans. This
spread is one of the soybean foods you can do at
home easily. Sort, rinse and drain the beans. Soak the
beans with either the overnight method or the quick
method. Use cold water and refrigerate if using the
overnight soaking method because soybeans ferment
quickly. Drain and discard soaking water. Add 4 cups
water. Bring to a boil and simmer 3 hours or more
until beans are soft. Drain. Grind beans as they do
not mash well. Saut onion, celery and green pepper
in oil. Add seasonings and tomato paste, add beans.
Simmer for a few minutes; adjust seasonings if
necessary. Makes 1 cups.
Soy Spread With Lemon and Soy Sauce
Use soybeans as prepared above. Saut 1 clove garlic
in 1 tablespoon of oil. Add cup chopped parsley to
garlic, simmer for a few minutes, add 2 teaspoons soy
sauce and cup lemon juice. Mix with beans.
Salads
All beans that have been cooked can be added cold,
often marinated, to tossed vegetable salads or used as
a snack by themselves. A legume salad can become a
complete meal. You will see this in the recipes below.
For high quality protein remember to eat beans with
another protein such as milk, cheese or meat or with
grains such as wheat, rice or corn. To prepare beans
for salads, sort dry beans, rinse and drain. Soak by
the overnight or quick method. Use the chart below to
calculate yield of cooked beans from 1 cup dry beans
and to decide how much water to add for cooking.
After cooking the beans, try these marinade sauces
and salad combinations.
Different kinds of beans require different cooking
times. Use the chart on page 5 to determine cooking
time and yield after beans have been soaked.
10
After cooking the beans try these marinade sauces
and salad combinations:
Mexican Marinara
1 8-ounce can tomato sauce
cup catsup
cup vinegar
2 tablespoons vegetable oil
1 small onion, grated
2 tablespoons horseradish
1 clove garlic, crushed
1 teaspoon basil
1 teaspoon dry mustard
1 teaspoon chili powder
teaspoon salt
Combine these ingredients in a saucepan. Heat to the
boiling point to combine favors. Pour the sauce over
2 cups cooked beans. (Any kind of bean can be used.
Kidney and pinto beans are especially good.) Mix
well with the beans. Cover and chill at least 2 hours.
Drain before serving, if desired. Serves 4.
Classic Vinaigrette
This is a basic sauce used to marinate fresh vegetables
and with the familiar favorite called three-bean salad.
It is also used to marinate pre-cooked beans, which
are good spooned over wedges of iceberg lettuce,
tomato slices or mounds of cottage cheese. Marinated
beans can add color and favor variety to green beans,
diced red apples or sliced dill pickles. Let your
imagination go wild. Prepare the classic vinaigrette
marinade as follows.
cup sugar
teaspoon salt
3 cup oil
teaspoon pepper
3 cup vinegar
Combine above ingredients. Heat to boiling. Add
precooked, drained beans. Cover and chill for 6 hours
or more. Drain and add to salads.
Alaska Calico Salad
2 cups cooked small white beans
2 cups cooked kidney beans or red beans
2 cups very small canned or frozen green peas,
drained
2 cups canned or frozen kernel corn
2 cups canned or frozen French-style green beans
2 medium onions, fnely chopped
2 cups celery, fnely chopped
1 green pepper, fnely
chopped (optional)
1 small can chopped
pimento (optional)
1 cup cheese (-inch
cubes)
Sort, rinse and drain dry beans.
Prepare beans by the overnight or quick soak method.
Add fresh water and cook until tender. Drain. Do this
step a day ahead or do ahead and freeze beans until
ready to use. Drain canned vegetables. Prepare and
chop fresh vegetables. Prepare a double recipe of the
classic vinaigrette above. Combine all the vegetables
and sauce. Cover and chill 6 hours or longer. Mix well
and drain before serving. This will serve 10 people
with some left over for tomorrow.
Lentils and Split Peas
Do you know the following British nursery rhyme?
Pease porridge hot, pease porridge cold,
Pease porridge in the pot nine days old.
Some like it hot, some like it cold,
Some like it in the pot nine days old.
Pease porridge is split pea soup. This rhyme says a
lot about the many ways to use split peas. We see
them most often used in thick soups with pork or
ham; however, dried peas and lentils are used in many
kinds of soups, casseroles and salads. These little
legumes are an old favorite of many peoples and are
distributed throughout the world today.
Lentils and dried peas are high in iron and protein.
Combine them with milk, cheese or a grain product
(whole wheat bread, biscuits or corn bread) for high
quality protein. They are inexpensive and very, very
low in fat. More good news is that lentils and split
peas do not need to be pre-soaked to shorten cooking
time as the other legumes do. Try the following ideas
with your WIC foods. Maybe some of these recipes
will become your favorites.
11
Greek Lentil Soup
2 cups uncooked lentils
8 cups water or vegetable stock
onion, chopped
2 large carrots, chopped
1 cup celery, chopped
1 bay leaf
1 teaspoon grated lemon rind
juice from one lemon (4 tablespoons)
1 teaspoon of salt
Mix all ingredients except lemon rind, lemon juice
and salt in a soup pot and simmer until the lentils are
very soft, 45 minutes to an hour. Add lemon rind,
lemon juice and salt near the end of the cooking
period. Serves 4 to 6.
WIC Lentil Burgers
1 cup lentils, dry
3 cups water
1 onion, grated
1 carrot, grated
3 cups soft bread crumbs
1 egg, beaten
1 clove garlic (8 teaspoon dried)
teaspoon oregano
teaspoon salt
3 tablespoons oil
8 slices cheese
Rinse lentils and drain. Add 3 cups fresh water and
bring to a boil in a large saucepan. Lower heat, cover
and cook 15 minutes. Add onion and carrot; cook 15
minutes more or until lentils are very tender. Remove
from heat; cool slightly. Stir in bread crumbs, egg,
garlic, oregano and salt. Heat oil in large skillet. Drop
lentil mix by -cupfuls into hot oil; fatten mounds
with spatula. Cook until frm and golden brown on
both sides. Top each patty with 1 slice cheese and heat
until melted. Makes 8 burgers.
Lentil Casserole
2 cups lentils
1 16-ounce can tomato sauce
1 16-ounce can stewed tomatoes
2 cups grated cheddar cheese
2 green peppers, chopped (or use dried)
2 medium onions, chopped
2 tablespoons oil
teaspoon basil
teaspoon thyme
teaspoon pepper
Sort, rinse and drain lentils; combine with 6 cups
water and cook 30 minutes or until tender. Drain.
Cook onions and green pepper in oil until soft.
Reserve cup cheese. Mix together all ingredients
and place in a baking dish. Sprinkle reserved cheese
on top. Bake at 350F for 1 hour. Serves 6.
Split Pea Soup
2 cups split peas (1 pound or 16 ounces)
pound ham, cubed, or a meat ham bone
1 bay leaf
10 cups water
2 large carrots, chopped
2 stalks celery, chopped
2 or 3 potatoes, diced
teaspoon basil
teaspoon thyme
teaspoon dried mint
teaspoon salt
teaspoon pepper
Sort, rinse and drain split peas. Combine peas, ham,
bay leaf and water in a large pan. Bring to a boil
and cook on low heat, covered, for 1 hour. Add
vegetables, herbs and spices; cook 30 to 45 minutes
longer, on low heat. The peas will disintegrate. Thin
with more water or milk if needed. Taste and adjust
seasonings if necessary. Makes 8 to 10 servings.
Navy Beans, Great Northern Beans,
Lima Beans
Beans may be used interchangeably in recipes, although
some require longer cooking time than others. There
are also differences in texture, favor, size and color.
However, white beans have many similarities, and they
are grouped here as a convenient way to describe them.
White beans come in many varieties, and some of them
are known by more than one name. They have been
a staple food for eons. The great northern bean was
a standard crop of the North American Indian. The
smaller white bean is often called the navy bean
from the fact that beans were a mainstay of the navy
diet. The Italians called their white bean cannellini,
and its wonderful marinated for salads. The dried
12
lima bean is one of the largest beans; the smaller
version is referred to as the butter bean, Fordhook
or baby lima bean. There are also white beans called
Yankee beans, peas beans, pigeon peas, marrow beans
and fageolets. Do not let these names intimidate you.
Remember, they are similar; choose the one available
in your region and try a new recipe.
Navy Bean and Apple Casserole
2 cups dried navy beans
6 cups water
1 teaspoon salt
3 large, tart apples, peeled and sliced
3 cup frmly packed brown sugar
pound bacon or sausage (pre-cook and drain fat)
Sort, rinse and drain beans. Soak with the overnight
or quick method and drain. Add 6 cups fresh water.
Heat to boiling; simmer, covered, for 2 hours. Drain.
Layer beans and apple slices in greased casserole;
sprinkle sugar over each layer. Add 2 cups water or
bean stock; top with bacon or sausage. Bake covered,
at 250F for 2 hours and 30 minutes. Serves 6.
WIC Bean Rarebit
1 cups dry beans
3 cups grated cheese
1 tablespoon margarine
1 cups ginger ale
2 eggs, beaten
Sort, rinse and drain beans. Add 5 cups water and
soak beans overnight or with the quick soak method.
Drain and add fresh water. Cook beans 2 hours or
until soft; drain. Melt cheese and margarine; add
cup ginger ale. Blend remaining ginger ale with eggs;
stir into cheese mixture. Cook until thickened, stirring
constantly. Pour over beans and serve. Serves 8 to 10.
Lima Bean Supreme
1 pound dry lima beans
pound margarine
cup brown sugar
1 tablespoon dry mustard
1 tablespoon molasses
8 ounces plain yogurt
Sort, rinse and drain beans. Soak with either the
overnight or quick soak method. Drain. Add 4 cups
fresh water; bring to boil and simmer for 1 hour and
30 minutes. Drain again. Mix all ingredients together
in a baking dish. Bake one hour at 350F. Stir during
baking and add water if beans become too dry.
Navy Bean Soup
2 cups dry white beans
pound diced ham or meaty ham bone
1 medium onion, chopped or 1 package dry onion
soup mix
cup catsup
1 teaspoon salt
teaspoon pepper
Sort, rinse and drain beans. Soak overnight or use
the quick soak method. Drain and discard soaking
water. Add 8 cups fresh water. Add ham bone, onion
and catsup. Simmer until beans are soft. Add salt and
pepper. If you use the soup mix do not add salt. Add
more water if necessary. Serves 6 to 8.
Senate Bean Soup is what you will have if you
use the recipe above, then mash or blend beans in a
blender, add 2 cups milk and 2 cups mashed potatoes.
Combine and heat to servings temperature. Serves 8.
WIC Peanut Butter
Peanuts are a legume, although they are usually
grouped with the nuts. Simply stated, legumes are
defned as plants that bear nodules on the roots that
contain nitrogen fxing bacteria and produce seeds in
a pod. So the pea pod and the peanut shell are similar
in function. The peanut, like the soybean, contains
fat and it is often processed into commercial foods.
The two most common ones are peanut oil and peanut
butter.
Peanut butter is one of the most accepted foods issued
on the WIC program. Of course, it is always popular
with children in the familiar peanut butter sandwich.
Adults, however, will remember that peanut butter
is high in fat and use it sparingly, as those calories
add up quickly. If you are looking
for new ways to use peanut
butter, these recipes will be
welcome.
13
Peanut Sauce and Pasta
12 ounces spaghetti or noodles
cup hot water
cup peanut butter
2 teaspoons low-sodium soy sauce
2 teaspoon vinegar
2 cloves garlic, pressed
1 teaspoon sugar
teaspoon ground ginger
dash of cayenne or Tabasco
2 scallions, fnely chopped (optional)
Cook spaghetti or noodles in boiling water
approximately 20 minutes or until done. While pasta
cooks, blend the hot water and peanut butter. Stir in
the soy sauce, vinegar, garlic, sugar, ginger, cayenne
and half the scallions. Combine the sauce with the
hot, drained spaghetti in a serving bowl. Garnish with
remaining chopped scallions.
The sauce can be used many ways. It can be thinned
with lemon juice to use as a dip or thinned to the
consistency of salad dressing to use over fresh
vegetables. It can also be heated and served over
cooked vegetables or over baked chicken.
Peanut Butter Corn Bread
1 cup whole wheat four
1 tablespoon baking powder
teaspoon salt
2 tablespoons sugar
cup yellow cornmeal
cup soft peanut butter
1 egg beaten
3 cup milk
Preheat oven to 425F. Combine dry ingredients. In a
separate bowl combine peanut butter, egg and milk;
stir into dry ingredients. Mix until the dry ingredients
are moistened. Fill muffn cups 3 full. Bake for 12 to
15 minutes.
Peanut Butter Biscuits
1 cup whole wheat four
1 cup white four
2 teaspoons baking powder
1 tablespoon sugar
teaspoon salt
3 tablespoons powdered milk
cup peanut butter
1 cup water
Combine dry ingredients (the frst 6 ingredients
listed). Cut the peanut butter into the dry ingredients
with a knife, fork or pastry cutter until they are the
size of small peas. Mix in water with a few strokes to
from a stiff dough. Knead until smooth (fold over 10
times). Roll dough to inch thick. Cut into squares
or rounds. Bake at 400F for 10 minutes or until light
brown.
Peanut Butter Balls
cup peanut butter
2 tablespoons honey
teaspoon nutmeg
cup instant dry milk
cup raisins, chopped
sesame seeds
Combine the frst 5 ingredients. Roll into balls and
roll in sesame seeds. Kids love to make these for
snakes. What could be easier?
WIC Peanut Butter Cookies
3 cups Kelloggs Product 19
2 cups all-purpose four
2 teaspoons baking soda
teaspoon salt
1 cup margarine
1 cup peanut butter
cup granulated sugar
cup frmly packed brown
sugar
2 eggs
1 teaspoon vanilla favoring
Measure Product 19. Crush 1 cups. Stir together
crushed Product 19, four, soda and salt. Set aside.
Combine margarine, peanut butter and white and
brown sugars in a large mixing bowl. Beat until light
and fuffy. Add eggs and vanilla. Beat well. Stir in dry
ingredients until thoroughly combined. Drop by level
tablespoons on to ungreased baking sheets. Using the
back of a fork, press dough fat in two directions to
make a crisscross design. Bake 10 minutes at 350F.
Remove immediately from baking sheets. Cool on
wire racks. Makes 6 dozen cookies, 2 inches in
diameter.
14
Mung Beans, Soy Beans and Sprouts
The usual way to see the mung bean is as a sprout
or a small green bean; however, they might also be
yellow, gold or black. They are not as hard as soy
beans; in fact, they can be cooked to tenderness in
30 to 40 minutes of boiling without pre-soaking.
They sprout easily. Try making bean sprouts its
fun, educational for everyone involved and uses
equipment you probably have on hand.
They soy bean is different from other dried beans
because it contains fat and its protein has all the
essential amino acids. They soy bean takes a long
time to cook from its whole dry state to tenderness,
so it tends to be used less than the other beans
in home cooking. However, the soy bean is an
important and useful food. In the commercial arena
we see it processed as soy four or fakes, soy milk,
infant formulas, tofu, salad oil and an ingredient in
margarine. In addition to these foods, of course, it
can be used in soups and stews. Recipes for soy bean
spreads are on page 9. One of the best ways to use the
soy bean is in bean sprouts.
Lentils, mung beans and soy beans make some of the
best spouts. Sprouts are good in salads, soups and stir-
frys. Sprouts also provide an additional nutrient: they
are a good source of vitamin C. The steps described
below will help you grow your own sprouts from
these legumes.
Beckys Sauted Mung Beans
1 cup mung beans, dry
5 cups water
pound pork steak, diced or cut in thin strips
cup water
teaspoon salt
6 ounces shrimp
2 cloves garlic, pressed
cup chopped onions
cup chopped tomatoes
1 tablespoon fat
1 bunch spinach or 2 bunches watercress
teaspoon salt
Rinse mung beans thoroughly, removing any
shriveled beans, stones or debris. Put in a bowl and
cover with water. Bring 5 cups water to a boil and
add drained beans. Simmer for 30 minutes. Put pork,
cup water and teaspoon salt in a saucepan. Bring
to a boil and simmer until all liquid has evaporated
and fat begins to drain. Stir frequently until pork is
medium brown. Remove pork from pan and discard
all but 1 tablespoon of fat. In the remaining fat fry
garlic until golden brown; add onions and saut until
transparent. Add tomatoes. Cover and cook until
mixture is mushy. Stir in pork and shrimp. Simmer 10
minutes. Add pork and shrimp mixture to beans. Cook
10 minutes longer. Immediately before serving, add
spinach or watercress. Serve with broiled, baked or
fried fsh and steamed rice. Serves 4.
How To Make Bean Sprouts
1. Use beans from the store that are intended for
human consumption. Lentils, mung beans,
adzukis, soy beans and pinto beans make good
sprouts. Some beans should not be sprouted. Do
not use garden seeds because they have been
treated with fungicides. Sort and rinse
1
/3 cup
beans. Discard shriveled, broken or discolored
beans. Put beans in a clean quart jar and fll with
cool water. Cover the open jar top with cheese
cloth, a plastic screen or a nylon stocking; attach
with a string, strong rubber band or metal canning
jar ring. Soak overnight or at least 8 hours.
2. Drain through cheesecloth. Fill jar with fresh
water, rinse and drain. It is important to drain
thoroughly so the beans do not ferment or rot.
3. Lay jar of drained beans on its side in a dark
cupboard.
4. Rinse and drain beans twice a day; return the jar
to the cupboard each time. Rinse soy beans up to
4 times each day because they ferment quickly.
In about 3 days you will have sprouts. The rate of
growth depends on the type of beans used.
5. When sprouts are the desired length, put them
in a large bowl and rinse in cold water. Throw
away loose skins that foat to the top. (These skins
are nutritious and okay to eat but usually tough.
This step is for appearances sake.) Store in the
refrigerator and eat within a few days while you
are sprouting more beans.
15
Soybean Pie
1 unbaked pie shell
cup dry soybeans to make 1 cup cooked
cup honey
teaspoon salt
1 teaspoon cinnamon
teaspoon ginger
teaspoon nutmeg
2 eggs, well beaten
1 cup milk
Prepare soy beans a day ahead by rinsing, sorting,
draining and soaking overnight. Drain soaking water,
add fresh water, bring to a boil and cook until beans
are tender. Prepare pie crust. Puree beans in a blender
or with a fne blade of a food grinder. Combine the
soybeans with all the other ingredients. Pour into
unbaked pie shell. Bake 15 minutes at 450F; reduce
heat to 350F and bake 30 minutes or until an inserted
knife comes out clean.
Black beans, Black-eyed Peas and
Garbanzos
These are the miscellaneous leftover beans of this
publication. We all know that leftover beans are
some of the best eating so, although these beans are
not always available for purchase in the dried form in
many areas in Alaska, save these recipes for when you
do have them on hand. Of the three legumes listed in
the title, black-eyed peas are available most often.
The black-eyed pea is really a bean. It is also one of
the beans that does not require pre-soaking to shorten
cooking time. Black-eyed peas are the basis of that
favorite bean-n-rice dish called Hoppin John. There
is a recipe for Hoppin John included here for you
to try if you are among the northern folk who are
unfamiliar with it.
The garbanzo is one of the legumes
that is hard, takes a long
time to cook and defnitely
benefts from pre-soaking.
They are worth the
trouble to prepare,
however, if you have
learned to like them
in salads and dips. In
addition to the recipes on this page, check the salads
and dips sections for more recipes.
The black bean is scarce, but a treat when you have
an opportunity to use it in black bean soup. The black
bean soup below can be served either hot or cold with
a variety of condiments.
Black Bean Soup
2 cups black beans
2 onions, chopped
celery, chopped
cup carrots, chopped
1 lemon, divided
8 whole cloves
teaspoon nutmeg
teaspoon allspice
teaspoon salt
pepper to taste
Sort, wash and drain beans. Pre-soak with either the
overnight method or quick method; drain and add 8
cups fresh water and bring to boil; simmer 2 hours.
Halve the lemon. Slice one half for garnish; cut
other half in fourths and stick 2 whole cloves in each
fourth; add it to the beans and water. Add the chopped
vegetables and the remaining seasonings to the beans
and water. Cook 45 minutes or until the beans and
vegetables are soft. Remove the lemon with cloves
and discard. Puree bean mixture in a blender or mash
mixture through sieve. Add more water if necessary.
Reheat and serve hot or chill to serve cold. Add the
lemon slices for garnishes. Chopped green pepper,
chopped cucumber, chopped tomatoes, croutons, crisp
bacon or chopped hard-boiled egg are good served
with this soup as condiments. Pass the condiments
separately so each person can add his/her own choice.
Serves 6 people.
Hoppin John
1 pound black-eyed peas, dry
5 cups water
1 ham bone or pound diced ham
1 large onion
1 rib celery, chopped
1 teaspoon salt
1 bay leaf
1 cup rice, uncooked
16
Sort, rinse and drain peas. Combine peas and water;
boil for two minutes. Let rest for 30 minutes. Add
onion, celery, salt, bay leaf and ham to peas. Boil
30 minutes or until peas are almost tender. Add rice
and continue to boil gently 20 more minutes or until
rice is tender. The peas and rice combine to form a
complete protein in this recipe. Serves 6
Falafel
1 cup garbanzo beans
3 cups water
cup oil
1 clove garlic, pressed
1 large onion, chopped
cup (1 sprig) parsley, chopped
teaspoon salt
2 teaspoons lemon juice
dash of Tabasco sauce
Sort, rinse and drain dried beans. Soak beans with
either the quick method or the overnight method.
Drain soaking water; add fresh water and boil beans
2 hours or until tender. Saut garlic and onion in
oil until soft. Combine beans, sauted vegetables,
parsley, salt, lemon juice and Tabasco sauce; mash or
blend until smooth. Form patties using about cup
of the mashed bean mixture. Roll in four. Fry falafel
in remaining oil in skillet until golden brown. Drain
on a paper towel. Serve falafel in pita bread as a
sandwich with a scoop of yogurt and sprouts. Served
as this Mideastern sandwich the garbanzo beans
are part of a complete protein combination(falafel
plus pita bread or yogurt equals a complete protein).
Makes 4 sandwiches.
Baked Garbanzos
2 cups dry garbanzos
teaspoon salt
teaspoon pepper
1 onion, chopped
1 clove garlic, pressed
1 teaspoon rosemary
2 cups or 1 can stewed tomatoes
pound bacon or ham, chopped, or cup olive oil
(meat and oil are optional)
Sort, rinse and drain beans. Add water and soak
overnight or with the quick soak method. Drain; add
fresh water and boil for 2 hours or until beans are
tender. The preparation of the
garbanzos can be done a
day ahead or so ahead and
then frozen until they
are needed. Combine
drained beans and all
other ingredients in a
baking dish. Bake at 350F for
1 hour. Serve with rice pilaf, which
will combine to make a complete protein meal if you
do not use meat in the baked garbanzos. Serves 6.
More Fun Recipes
Blueberry Bean Cake
2 cups mashed beans
cup milk
1 cup sugar
cup margarine
3 egg whites
2 teaspoons vanilla
1 cups white four
cup whole wheat four
1 teaspoon soda
1 teaspoon cinnamon
teaspoon allspice
teaspoon cloves
2 cups blueberries
cup walnuts
Any of the beans, including black-eyed peas, may
be used. Sort, rinse and drain beans. Soak beans
overnight or with the quick soak method. Drain
soaking water; add fresh water and boil beans until
they are soft. Mash beans in a mixer or blender or
with a potato masher until smooth. Add milk, cup
or more, until the beans are like soft mashed potatoes
or refried beans. These steps can be done ahead of
the day you want to bake the cake. Cream sugar
and margarine together until fuffy. Add egg whites
and vanilla. Add 2 cups cool mashed bean mixture.
Mix well. Measure and add dry ingredients. Fold in
blueberries and walnuts. Pour into lightly-oiled 10-
inch tube or bundt cake pan and bake for 45 minutes
at 375F. You can also make muffns with this recipe:
fll muffn cups full; bake for 25 minutes.
17
Joans Lentil Salad
1 cup lentils
1 onion, chopped
2 whole cloves
1 clove garlic
1 bay leaf
teaspoon salt
teaspoon pepper
3 tablespoons salad oil
2 tablespoons red wine vinegar
4 tablespoons minced fresh parsley
2 tomatoes, peeled, seeded and chopped
1 zucchini or cucumber, chopped (optional)
1 bunch green onions, chopped
Sort, rinse and drain lentils. Cover lentils with
approximately 3 cups water; add onion, whole cloves,
bay leaf and garlic. Simmer very gently 40 minutes.
Drain and discard the garlic, bay leaf and whole
cloves. Stir in the salt, pepper, salad oil and vinegar.
Cool to room temperature or chill if desired. Just
before serving stir in tomatoes, parsley, green onions
and zucchini. Note: Simmer the lentils gently and stir
in other ingredients briefy to keep the lentils whole.
It is easy to stir them into mush. This is a good picnic
salad.
Kidney Bean and Cheddar Cheese Soup
1 cup kidney beans
3 cups water
cup margarine
4 ribs celery, chopped
2 onions, chopped
2 large carrots, chopped
1 cup green pepper, chopped
cup four
teaspoon chili powder
4 cups chicken broth or bouillon
4 teaspoons Worcestershire Sauce
2 cups apple juice
3 cups ( pound) cheddar cheese, shredded
Sort, rinse and drain beans. Cover with 4 or more
cups water and soak overnight or with the quick soak
method. Drain and discard soaking water. Add 3 cups
fresh water and boil 1 to 2 hours or until beans are
tender. Melt margarine in skillet; add celery, onions
carrots and green pepper and saut for 5 minutes over
low heat. Push vegetables aside; add four and chili
powder to remaining margarine and cook 1 minute.
Gradually add chicken broth and Worcestershire
Sauce to vegetables and four mixture, stirring
constantly. Bring to a boil, reduce heat to low, simmer
a few minutes and add some of the apple juice and
some of the beans. Combine both mixtures in the
large pan. Simmer 15 minutes. Add cheese and stir
until it melts. Serves 10. There are three WIC foods in
this recipe. Can you identify them?
Split Peas and Spinach Soup
1 cup split peas
4 cups water
1 clove garlic, pressed
2 ribs celery, chopped
teaspoon tumeric
1 teaspoon coriander
teaspoon grated ginger root
teaspoon whole cumin seeds
teaspoon paprika
teaspoon salt
1 10-ounce package chopped spinach, thawed
Sort, rinse and drain peas. In a saucepan, combine the
split peas, water, garlic, celery and spices. Cover and
simmer over a low heat until the peas are soft, about
30 minutes. Add the spinach and simmer 20 minutes
longer.
Legumes Identifed
The Japanese call these small red beans adzukis
(pronounced adookis). They are eaten as regular
boiled beans and, in addition, they are often ground
into a paste, sweetened and used in dessert pastries.
Black-eyed peas, also called cowpeas, are really
a bean. They are creamy white in color with the
identifying black spot. Hoppin John, the traditional
food of the American South, is made from these beans
and served on New Years Eve.
Kidney beans are large, red beans shaped somewhat
like a kidney. These beans add a bright red color to
many American dishes from salads to chili. They are
one of the most popular beans in this country.
The big lima bean cooks up to be our largest bean.
However, there are several small versions called
Fordhooks, butter-beans or baby lima beans. These
18
beans are often used in casseroles and soup. Another
southern dish is succotash, which is lima beans mixed
with corn.
Lentils are a small brown or red legume which cooks
quickly without pre-soaking. They have been used in
soups, salads and casseroles for centuries. They are
also easy to sprout and make very nutritious sprouts
to use in salads and stir-frys.
Green mung beans as shown are most often sold
here, but there are several varieties colored yellow,
gold, or black. Mung beans are easy to sprout. As
sprouts they are high in vitamin C. They are most
often used in salads and Oriental cooking after
sprouting.
The pinto bean, so named because of its speckled
skin, and the pink bean are similar in favor and
texture. Both are used in Mexican cooking and can be
used interchangeably in most recipes with the kidney
beans.
Soy beans are small, beige, round and hard. They
take the longest cooking time of the beans shown; this
must be taken into account in home cooking. They
can be transformed into a wide variety of interesting
and nourishing foods. We know them in soy sauce,
tofu, soy four, soy milk and in infant formulas among
other foods.
Split peas are simply whole peas split in half with
skins removed. They are quick cooking and do not
need pre-soaking. The green split pea is used in thick
hearty pea soups with ham or sausage.
Yellow split peas can be interchanged with green
split peas; they are similar in every way except
color. They are also used in soups and are the basic
ingredient in British pease porridge and Swedish pea
soup.
Great northern beans are a standard crop of the
northern and mid-section of the contiguous United
States. We in Alaska usually get them wrapped
in plastic, burlap, or paper. They are a mid-sized,
versatile, almost always available white bean which
can be interchanged with all the other beans in
recipes.
The smaller white beans are usually called navy
beans as they were a mainstay of the old navy diet.
There are many regional and ethnic varieties of white
bean. Cannelli beans, Yankee beans, pea beans,
marrow beans, and fageolets are other types of white
beans.
19
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Americas Arctic University
Published by the University of Alaska Fairbanks Cooperative Extension Service in cooperation with the United States Department of Agricul-
ture. The University of Alaska Fairbanks is an affrmative action/equal opportunity employer and educational institution.
2012 University of Alaska Fairbanks.
4-93/BG-KL/6-12 Revised October 2009
www.uaf.edu/ces or 1-877-520-5211
Roxie Rodgers Dinstel, Extension Faculty, Health, Home and Family Development.