Provided by your food co-op A L L A B O U T Cooking information Quick soak method F LO r i dA Honest Weight Food Co-op, Inc. Most beans may be cooked as follows: Bring beans and water to a boil, boil for two Ever’man Natural Foods 484 Central Ave., Albany 315 W. Garden St., Pensacola Hungry Hollow Co-op minutes, cover and remove from heat. Allow New Leaf Market 841 Chestnut Ridge Rd., Chestnut Ridge Beans 1. Rinse beans in colander and pick out any to stand one hour, drain water and proceed 1235 Apalachee Pkwy, Tallahassee Lexington Cooperative Market g e O r g i A 807 Elmwood Ave., Buffalo stones or shriveled beans that might be as above. Life Grocery & Cafe Syracuse Real Food Co-op 1453 Roswell Rd., Marietta 618 Kensington Rd., Syracuse mixed in. Sevananda Natural Foods Market NO RTH CA R OL I NA Pressure cooker method 467 Moreland Ave. N.E., Atlanta Chatham Marketplace k e NTUC k y 480 Hillsboro St., Pittsboro 2. Soak beans (except adzuki, lentils or split Follow manufacturer’s instructions for your Good Foods Market & Cafe Deep Roots Market peas) overnight or for eight hours at cooker. Do not pressure cook small beans. They 455-D Southland Dr., Lexington 3728 Spring Garden St., Greensboro M A I N E French Broad Food Co-op 90 Biltmore Ave., Asheville room temperature. Use six cups of cold clog release valves and quickly overcook. Use Blue Hill Co-op Community Market & Cafe Hendersonville water per one pound of beans. two cups water per cup of dried beans. 4 Ellsworth Rd., Blue Hill Community Co-op 715 Old Spartanburg Hwy., Rising Tide Community Market Hendersonville 323 Main St., Damariscotta To enhance the Tidal Creek Cooperative 3. Drain soaked beans. Add fresh water to a M A RY LAN D Food Market digestibility of beans Silver Spring Co-op 5329 Oleander Dr., Ste. 100, large pot and bring beans to a boil. Cover 8309 Grubb, Silver Spring Wilmington the pot, with the lid tilted slightly so the • Add a strip of Kombu sea vegetable to pot Takoma Park Co-op Weaver Street Market 201 Ethan Allen, Takoma Park 101 E. Weaver St., Carrboro steam can escape. Gently simmer the • Discard soak water before cooking. The Common Market 716 Market St., Chapel Hill 5728 Unit B-1 Buckeystown Pike, 228 South Churton St., Hillsborough beans for the time as indicated below. • Add Beano drops to cooked beans. Frederick P E NNS Y LVAN I A • Add a little vinegar toward end of cooking. M ASSACHUS E TTS East End Food Co-op Berkshire Co-op Market 7516 Meade St., Pittsburgh • Only salt beans at the end of cooking. 42 Bridge St., Great Barrington Weavers Way Co-op Green Fields Market 559 Carpenter Ln., Philadelphia 144 Main St., Greenfield 2129 72nd Ave., Philadelphia Harvest Co-op Markets Whole Foods Cooperative 581 Mass Ave., Cambridge 1341 West 26th St., Erie C oo k i n g t i m e s & y i e l d s nut r i t i onal i nfo r m at i on 57 South St., Jamaica Plain T E NN E SS e e McCusker’s Market Three Rivers Market 3 State St., Shelburne Falls 937 North Broadway, Knoxville Name Water Stovetop Pressure Approx. River Valley Market V e r m ONT of legume needed time cooking yield 330 North King St., Northampton Brattleboro Food Co-op (one cup dry) (cups) (minutes) (minutes) (cups) Calories Carbs Fat Fiber Protein Wild Oats Co-op Market 2 Main St., Brattleboro 320 Main St., Williamstown City Market/OnionR iver Co-op N E W H A M PSH i r e 82 S. Winooski Ave., Burlington Adzuki 3 ¼ 45 5–10 3 147 28.0 0.0 8.5 8.5 Concord Cooperative Market Hunger Mountain Co-op 24 South Main St., Concord 623 Stone Cutters Way, Montpelier Anazasi 2 60 15–20 2 113 19.9 0.4 5.8 7.5 Hanover Co-op Food Store Middlebury Natural Black 3 60–90 15 2 ¼ 113 20.5 0.5 7.5 7.5 45 South Park St., Hanover Foods Co-op Hanover Co-op Market 9 Washington St., Middlebury Black-eyed peas 3 60 15–20 2 95 16.5 0.4 7.0 6.4 43 Lyme Rd., Hanover Putney Food Co-op Kearsarge Cooperative Grocer 8 Carol Brown Way, Putney Fava 2 90 20 2 93.5 17.5 0.5 4.5 6.5 52 Newport Rd., New London Springfield Food Co-op Garbanzo 4 2–3 hrs. 30 2 134 22.5 2.0 6.0 7.5 Lebanon Co-op Food Store 335 River St. (Rt. 106), Springfield 12 Centerra Resource Park, Lebanon Co-op Food Store Great Northern 4 1–2 hrs. 10–15 2 ¾ 104 18.5 0.5 6.0 7.5 N E W YO r k 209 Maple St., White River Junction Upper Valley Food Co-op Kidney 2 ¼ 60 20 2 ¼ 104 18.5 0.5 5.5 7.5 Abundance Cooperative Market 62 Marshall St., Rochester 193 N. Main St., White River Junction Lentils, brown 3 30–40 never 2 ¼ 115 20 0.5 8.0 9.0 Flatbush Food Cooperative V i r g i N I A 1415 Cortelyou Rd., Brooklyn Roanoke Natural Foods Co-op Lentils, red 3 15–20 never 2 135 23.5 0.6 5.8 8.0 GreenStar Cooperative Market 1319 Grandin Road S.W., Roanoke Mung 2 ½ 45–60 never 2 106 19 0.5 7.5 7.0 215 N. Cayuga St., Ithaca 701 W. Buffalo St., Ithaca Pinto 3 2 hours 15–20 2 ¾ 126 23.5 0.5 4.5 7.5 Split Peas 3 45–60 never 2 115 20.5 0.3 8.0 8.0 Soy 3 3 hrs. 30 2 117 7.9 5.1 2.6 9.9 www.strongertogether.coop One cup of beans weighs half a pound, and yields 2–3 cups of cooked beans. Information for one half-cup of cooked beans. ©2010, National Cooperative Grocers Association (NCGA) Carbohydrates, fat, fiber and protein measured in grams. Printed on elemental chlorine-free, 10% post-consumer 12/10 recycled paper using soy ink.

Beans_east.indd 1 12/14/10 3:20 PM can add exciting new tastes and textures to your meals. Historically, Great Northern white beans are the Mung beans are very popular in Asian and classic soup beans, with a mild flavor and creamy Indian cuisine. Their flavor is complemented by beans have been an important part of the world’s food supply. Beans texture. They purée nicely to thicken soups and curries, chilies and ginger. Mung beans can be They are regaining popularity as people discover how useful beans are in improving our diets, milk-based chowders, or for an elegant purée. substituted for lentils or peas in many recipes. Precooked mung beans and sprouted mung beans stretching food budgets and expanding mealtime options. Kidney beans and the slightly smaller red are delicious additions to a vegetable stir-fry. Beans are an excellent source of protein, carbohydrates, fiber, B vitamins, calcium, iron and other beans are some of the most popular in the United States. Kidney beans are often used in Pinto beans, the traditional bean of the essential minerals. Most are low in fat and high in soluble fiber, which can help lower cholesterol chili, soups and marinated bean salads. southwest United States and Mexico, are levels. Beans are richer in protein compared to other plant foods. speckled pink and brown when dry, fading to Lentils are best known for making hearty brown when cooked. They have a fullbodied, soups. Two types of lentils are commonly available: earthy flavor and are good in casseroles, rolled Adzuki beans (also called adukis) are native Fava beans are large brown beans extensively small flat red lentils and the larger brown lentils. into a tortilla, or refried. They are served in any to Japan and are one of the most digestible used in Mediterranean cuisine and can be Both are fast cooking and neither require number of spicy Southwestern dishes. beans. They taste similar to kidney beans, and can available fresh, dried or canned. Their strong presoaking. Red lentils are often found in Indian be substituted for them in recipes, though they flavor is delicious accompanied by herbed cuisine. Brown lentils work well in salads and as Soybeans, the small round beans native to are somewhat more flavorful. Try mixing adzuki tomato-based sauces. Use fava beans in soups and the foundation for vegetarian burgers and loaves. China, have the most protein of any bean. They beans with quinoa, rice or millet, or season them stews or purée them for a purée or sandwich Both can also be found in stews and curries. are slow to cook, but are incredibly versatile. with tamari, ginger or miso. spread. Fresh fava beans come in pods, and need Soybeans are often processed into other foods, to be removed before eating or cooking. Lima beans, sometimes called butter beans, such as soymilk, tofu and tempeh. Edamame, the Anasazi beans, originally grown by Native come in large, small and “baby” sizes. Although crunchy green variety of soybean that is served Americans, are red and white speckled beans Garbanzo beans, also known as chick-peas, available dry, this bean is most commonly found in sushi bars, is sold frozen, either hulled or in similar in size to pinto beans. They are excellent are versatile and unique with a mild nutty flavor. canned or frozen. Use lima beans with corn in the pod. They are a convenient and tasty way to in Mexican dishes and have a sweet, full flavor. The main ingredient in popular Middle Eastern succotash, or cook them with tomatoes and enjoy the benefits of soy. dishes like falafel or hummus, these beans also herbs for a simple side dish. Black beans, often referred to as “turtle” taste great in salads with fresh herbs and lots of Split peas become a soft pulp when cooked beans, are especially popular in Mexican, South onion and garlic. You can save cooking time by and are used primarily for soups and stews. American and Cuban cuisines. These dark and using precooked canned beans. Both yellow and green split peas have an affinity tasty beans stand up to bold seasonings like with tomatoes, potatoes, and rice. Split peas are chilies and savory herbs. They are a nice change delcious in dal, a spicy side dish native to India. of pace from pinto beans in Southwestern sto r a g e t i ps © 2010 National Cooperative specialties like tostadas and tacos. Grocers Association (NCGA) Dried beans are best stored in airtight Black-eyed peas are more closely related containers, in a cool place away from light. to beans than to peas, but like peas they do They are best used within a year, and older not require presoaking. This quick-cooking beans can take a very long time to cook. bean works well added to dishes with strong greens such as spinach, chard or kale. Try them Cooked beans freeze well. Cook a bunch at in “Hoppin John,” a traditional recipe from the once and freeze them to use for last-minute southern United States, which pairs black-eyed tasty bean dishes. peas with collards, fresh tomatoes and rice.

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