COOKING AND USING Extension Bulletin E-1705 (revised) DRIED BEANS AND PEAS

and peas

»?? 3rt **V dried , Try dried beans and peas in family Beans and Peas I beans s meals to stretch the food dollar. are Good for You and peas Use them as a main dish or side Beans and peas are an inexpensive dish for a meal that is packed with source of protein, iron, thiamin, protein. riboflavin, and fiber. For a nutritious dried meatless meal, combine beans with .' beans'.^ rice or corn to provide high quality, and peas Preparing Beans and Peas complete protein. If you are on a For Use special diet, remember beans and peas are low in sodium and fat. .-- X*,:^ dried Ef£t Jw.f. ?? beans'^ Sort through beans or peas and and peas discard any that are discolored or How to Store shriveled. Rinse beans or peas well. Dried Beans and Peas *fc«vv QrlC. i JT«TU. iw*:*.•' . " Dried beans require soaking before Store beans and peas in an airtight v| beans % they are cooked to replace the water container. Choose a cool, dry storage and peas lost in drying. Dried peas are best place. Dried beans and peas do not when soaked, but soaking is not need to be refrigerated. 3BBRd necessary. There are two ways to do this: Dried beans and peas will keep up to dried two years if properly stored. 4;beans|., Quick soak: Bring 1 pound of and peas beans or peas and 6 cups of water to a boil. Boil 2 minutes. Remove How to Cook Beans and Peas ^. dried'-, pan from heat and let stand 1 Cover the soaked beans or peas with hour. Drain. water. Add 1 tablespoon of oil or 4 beansf, Overnight soak: Soak beans other fat to reduce foaming during and peasrjn - overnight in a pan containing 6 cooking. cups of water for each pound of Bring them to a boil and then reduce ^ dried: j beans or peas. Drain. (Beans and heat to low. peas soaked by this method will 4beans|,: Simmer gently until tender. Stir id keep their shape better, have a and peas more uniform texture, and cook occasionally. more quickly.) Beans and peas are done when they dried , are fork-tender. Most varieties will & |; beans t, take 1-1/2 to 2 hours to cook. and peas One cup of dried beans and peas makes about 2-1/2 cups when dried cooked. ,| beans.|.r and peas Cooperative Michigan State August 1985 Bean or Pea Spreads Using Beans and Peas 3 cwps mashed cooked beans or peas (any variety) in Recipes 1/2 onion, chopped Beans and peas are versatile enough 1 clove garlic, minced to fit in a variety of recipes. Here are 2 tablespoons oil some suggestions. ft Bean/Pea Use for: m*£ !{{ beans 3 tablespoons lemon juice and peas salt to taste Navy (white Baked beans, soup, Cook onion and garlic in oil until or pea) casseroles. soft. Combine with remaining beans dried ingredients and mix thoroughly. m Serve bean and pea spreads on Kidney Baked beans, chili and | beans | (or red) other Mexican dishes, and peas crackers or make an open face sandwich topped with cucumber and beans salads, mashed as a dip, casseroles. tomato slices. Make$ ^^ 3 cups dried Pinto beans Chili, refried beans and 4 beans! Navy Bean Soup and yellow other Mexican dishes. eyed beans and peas 1 pound dried navy beans <'T> 1 meaty ham bone, or 1-1/2 pounds Lima beans Casseroles, main dish m&ssBSBm'A W dried , ham hocks and black- vegetable. ;| beans f, 1 cup chopped onion eyed peas and peas 1 cup chopped celery (cow peas) 2 garlic cloves, minced Great Soups, salads, 2 bay leaves northern casseroles, baked beans. dried , i'il2 teaspoons salt beans ,| beans f.r 1 teaspoon pepper and peas 1 cup raw brown or white rice Black Soups, oriental dishes, Place beans in a large kettle and (or turtle) casseroles. cover with 4 cups of water. Bring to beans dried a boil; boil 2 minutes. Remove Cranberry Italian dishes, "pickle" from heat; cover and let stand 1 Ibeans.^ beans and in oil and vinegar i hour. Drain. Add ham bone and 8 and peas garbanzo for salads. cups water to beans. Bring to boil beans and then simmer 1*1/2 hours. Stir (chick peas) dried in remaining ingredients. Simmer 30 ; /*%». 4 .beans%. minutes or until rice and beans are Split peas Soup, sandwich spreads tender. Remove meat from ham and peas While these are the most common bones and add to soup. uses for beans and peas, you can .-VV£ Serve bean soup as a main course for IH* freely substitute one type of bean or dried lunch or supper with crackers and a pea in a recipe for any other type. .' beans" salad. Makes about 3 quarts. and peas 0-15758 ?v? Prepared by Penny Ross, Extension Food and i«^7^-^