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

2. What are Legumes, Lentils and Dried Beans

3. 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

4. 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

5. 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

6. 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

7. 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

8. 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
Image: Theplasticfreechef.com

9. 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

10. 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

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

12. 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