 Preparation, uses, and tips  Succotash Corn mixed with lima beans Traditional dish in the Southern U.S.  Lima beans can be puréed as a substitute for milk in creamy soups.

 Preparation, uses, and tips  Kidney beans pick up flavors well  Ideal for marinating or adding to stews.  Use kidney beans to make chili  Add them to stews, soups, and salads, as well as to grain and vegetable dishes.

Preparation, uses, and tips Hummus Cooked garbanzos Sesame paste, in hummus Great on pita bread, crackers, or vegetable sticks. Garbanzos nearly triple in size after soaking and cooking. When cooked, they have a unique flavor that blends well with garlic and onions.

 Preparation and Uses  Cooked black-eyed peas can be puréed into a delicious spread for sandwiches or crackers.  Serve them with rice and cooked collard greens for a taste of the South.

 Preparation, uses, and tips  In Mexican cooking, black beans are prepared for serving in burritos, enchiladas, and as refried beans.  1 cup of dried black beans makes approximately 2 1/2 cups of cooked beans.

 Preparation, uses, and tips  Purée them for soup bases or use them in casseroles  Mash & refry them to make Frijoles Refritos (Refried Beans) to use in burritos  Also used for chili, soups, stews, salads or in Mexican dishes.  They can also be puréed and used as a spread or dip.  1 cup of dried pintos makes 3 cups of cooked beans.

 Preparation, uses, and tips  Tofu is used in vegetable stir- fry as a meat substitute  Soy nuts are a snack item with a crunchy texture and nutty flavor Soy nuts make an interesting addition to salads and grain dishes. Can be mixed with nuts, dried fruit, and chocolate chips to make trail mix or other snack mixes Can be added to baked goods, such as chocolate chip cookies. Available salted and unsalted and also with a variety of spices and flavorings added.

 Preparation, uses, and tips  Lentils make delightful soups  Can be used in casseroles, salads, and stews  Make excellent croquettes or patties (ie. Falafel)  Fast and simple to prepare  Nourishing, hearty, and inexpensive meal when eaten with brown rice.

Uses Used mostly in soups (Spilt Pea Soup) They do not require soaking Cook in a shorter time than beans.

 Preparation, uses, and tips  Navy bean soup  Classic baked beans  Purée them to use as a nutritious spread for crackers or bread.