Give Beans, Peas, And Lentils A Spot At Your Family's Table

By Susanne Myers

Trends and fads aren't usually important to me, but this study got my attention. In 2008, WIC took a survey among their staff, a "Food Shopping and Consumption Habits" study and found that 79% of their staff ate dry beans and peas as a part of their regular diet. The folks at WIC know a thing or two about nutrition and value, so I trust their judgement. I haven't cooked with dry beans and peas that often and began to wonder why not. Is it time to get on-board with the folks at WIC?

Why, you ask? Well, other than joining the trend, how about because legumes are an excellent source of protein, iron, and zinc. Because dry beans and peas are similar in nutrition to meats, poultry, and fish, many people consider dry beans and peas an alternative for meat. They are also an excellent source of dietary fiber and nutrients such as folate, nutrients sadly lacking 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.

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.

There is no end to the myriad of recipes you'll find for cooking with dry beans and peas. Start by looking at the back of the bag. There typically are recipes printed right there. Search the internet and cookbooks and you won't run out of ideas. You may recognize some old favorites like Split Pea Soup. Who hasn't made that? Did you know you were following a trend? There are a lot more recipes where that came from, so keep looking.

Now, you're wondering if there is a difference between dry beans and peas and their canned counterparts. Yes and no. For instance, just about any recipe you find for Black Bean Soup can be made with dry beans or canned. The difference boils down to (pardon the pun) boiling the beans. Yes, using dry beans and peas takes time, but the benefits of the dry may outweigh the convenience of the can. If you are watching your pennies (and who isn't), you will appreciate the price difference immediately. Roughly speaking, you'll get about 6 cups of cooked beans out of a 1 pound bag of dry beans, so do the math before you buy, and always shop around and watch the sales. It certainly doesn't hurt to keep some of each, dry and canned, on hand so you are ready for quick meals as well as planned.

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! - 17269

About the Author:

Cooking with beans and peas is a great way to feed your family nutrient rich meals and save money at the same time. Start with some basic recipes like a Simple Split Pea Soup and your very own Homemade Black Bean Soup and you won't go wrong.