Trends and fads aren’t usually important to me, but this study got my attention. In 2008, WIC took a survey among their staff, a “Food Shopping and Consumption Habits” study and found that 79% of their staff ate dry beans and peas as a part of their regular diet. The folks at WIC know a thing or two about nutrition and value, so I trust their judgment. I haven’t cooked with dry beans and peas that often and began to wonder why not. Is it time to get on-board with the folks at WIC?
Why should I start eating dry beans and peas? Nutritional experts are eating dry beans and peas because they are an excellent source of protein, iron, and zinc. Vegetarians and other people eliminating or reducing their meat intake, eat legumes as an alternative source of protein. Besides protein, legumes are a source of dietary fiber and nutrients like folate, both of which have been declining in the American diet.
The USDA (US Dept. of Agriculture) recommends eating several cups of dry beans and peas every week even if you are eating meat, poultry, and fish regularly. This is because legumes are a highly concentrated source of nutrition. Even though dry beans and peas fit into the Food Pyramid’s “meat, poultry, fish, dry beans, eggs, and nuts group”, they are also considered part of the “vegetable” group. Eating dry beans and peas satisfies both the protein requirements for the “meat” group and the servings per day required in the “vegetable” group. Introducing dry beans and peas into your family’s diet several times a week will ensure you are providing your family with nutrition that is properly balanced.
In order to make shopping easier, the USDA has developed a simple list of what constitutes a dry bean or pea. Their list is as follows: black beans, black-eyed peas, chickpeas aka garbanzo beans, falafel, kidney beans, lentils, lima beans (mature), navy beans, pinto beans, soy beans, split peas, tofu (bean curd made from soy beans), and white beans. Now, we can walk down the grocery store aisle with confidence. Let’s go shopping.
When you get to the grocery store, head for the rice aisle. Somewhere nearby there should be bags of dry beans and peas stacked up. Grab one that you remember from the list and check out the price. Usually that’s a good time to relax and smile. Now, turn the bag over and you’ll notice the instructions for preparing your beans for cooking. It all seems a little easier now, doesn’t it.
There is no end to the myriad of recipes you’ll find for cooking with dry beans and peas. Start by looking at the back of the bag. There typically are recipes printed right there. Search the internet and cookbooks and you won’t run out of ideas. You may recognize some old favorites like Split Pea Soup. Who hasn’t made that? Did you know you were following a trend? There are a lot more recipes where that came from, so keep looking.
By now you are contemplating the difference between using dry beans and peas and the canned type. Why buy dry and have to take time preparing them when you could have the convenience of canned beans? Most recipes will accommodate either kind of bean, like Black Bean Soup, which will work just as well with dry black beans or canned. Your budget may appreciate the dry beans and peas over the canned, however. Watch the prices and the sales to determine which is your best value. You should yield about 6 cups of cooked beans out of each 1 pound bag of dry beans. Do your math, compare the prices, and see if the convenience of canned works out for you. I do keep a few cans of beans on hand when I find them on sale, just so I’m prepared for an emergency meal.
Once you move beyond Simple Split Pea Soup to making Falafel, Lentil & Vegetable Soup with Dumplings, Chickpea Hummus, Hot Kidney Bean Salad, Congressional Bean Soup, and Lentil Chili, there will be no stopping you. Remember how those bags of dry beans and peas scared you just a short while ago? You’ve taken charge now! You’ve joined the revolution – folks like you and me who are creating delicious, nutritious food for just pennies a serving. Congratulations!
It’s good to be home… a big pot of soup simmering on the stove, crusty bread waiting… yummy. Try a hearty pot of this Super Congressional Bean Soup or some hot and hearty Bean and Vegetable Soup with Dumplings and watch your family relax, letting their tired little bodies sink into cozy warmth and pleasure.