Dried Beans, Peas, and Lentils Presentation adapted from: Angela Roland, Ashe County High School

What are Legumes, Lentils and Dried Beans

Beans, Beans, Good for your heart Dried Beans and Lentils are high in: Folate Magnesium Vitamin B. Fiber All these have great Heart benefits, improving flow of blood, oxygen & nutrients through the body

Legumes, Lentils & Dried Beans Provide the body with 25 grams of Carbohydrates needed per day Gives the body 25% of daily Fiber which reduces the risk of colon cancer ½ cup supplies 500 mg of potassium- reduces risk of hbp & helps with leg cramps Also iron, magnesium, calcium, zinc High in Vitamin B- aids in Metabolism, functions of the Brain and Nervous System http://bean.idaho.gov/nutrition.html

Protein Food Incomplete Protein but when proper combinations are found it creates the benefits from a complete protein Black Beans & Rice Pinto Beans & Cornbread Peanut Butter & Crackers Split Pea Soup & Croutons http://www.simplyrecipes.com/recipes/split_pea_soup/ http://www.uaf.edu/files/ces/publications-db/catalog/hec/FNH-00360.pdf

How to prepare Dried Beans Sort- look through beans, legumes or lentils toss out poor quality beans or trash that may be picked up during harvest http://www.thefoodinmybeard.com/2009/05/baked-beans.html

Dried Beans Hold their Nutrients 2. Wash To Clean 3. Drain to remove Dirty water Even though Dried Beans go through 9 steps to prepare they still hold on to their nutrients Winefoot.com

Soaking beans soften bean, reduce gas associated with dried beans, and …. Beans are Dirty! 4. Drain to Remove Dirty water 5. Soak at least 2 hours or over night http://missvickie.com/howto/beans/howtosoak.html Image: Theplasticfreechef.com

The cooking process 6. Drain excess water off of beans 7. Cover with Fresh water- 2” above beans allowing enough water to cook beans and allow for evaporation http://kosheronabudget.com/2012/07/how-to-cook-beans-in-your-slow-cooker/

Now to Cook 8 Bring to boil and begin cooking process 9 Reduce heat and simmer until beans, lentils or legumes are tender- about 2 hours Lentil Chili http://foodgardenrecipes.blogspot.com/2011/01/lentil-chili.html

What other methods can be used to prepare dried beans? Complete soaking step in microwave Cook in slow cooker (crockpot)

I’m A Nut?? Legumes are edible seeds found inside a pod Peanuts unlike most nuts, Grow underground in a peanut pod Therefore…. Peanuts are Legumes!! Ncar.gov