How to prepare... How to prepare... How to prepare by sdfgsg234

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									       How to                                                            How to                                                           How to
      prepare...                                                        prepare...                                                       prepare...
   Soaking Tips:                                                    Soaking Tips:                                                    Soaking Tips:
   Traditional Method: Soak beans for at                            Traditional Method: Soak beans for at                            Traditional Method: Soak beans for at
   least 4 hours or overnight in a large pot                        least 4 hours or overnight in a large pot                        least 4 hours or overnight in a large pot
   filled with water.                                               filled with water.                                               filled with water.
   Quick Method: Bring water to a boil and                          Quick Method: Bring water to a boil and                          Quick Method: Bring water to a boil and
   let beans soak in hot water for 1 to 4 hours.                    let beans soak in hot water for 1 to 4 hours.                    let beans soak in hot water for 1 to 4 hours.


   Cooking Tips:                                                    Cooking Tips:                                                    Cooking Tips:
   1. Drain and rinse soaked beans. Cover                           1. Drain and rinse soaked beans. Cover                           1. Drain and rinse soaked beans. Cover
   with 6 cups water for each pound of dry                          with 6 cups water for each pound of dry                          with 6 cups water for each pound of dry
   beans.                                                           beans.                                                           beans.
   2. To keep legumes from foaming during                           2. To keep legumes from foaming during                           2. To keep legumes from foaming during
   cooking, add 1/4 teaspoon oil to the water.                      cooking, add 1/4 teaspoon oil to the water.                      cooking, add 1/4 teaspoon oil to the water.
   3. Partially cover pot                                           3. Partially cover pot                                           3. Partially cover pot
    and simmer                                                       and simmer                                                       and simmer
   beans until                                                      beans until                                                      beans until
   cooked.                                                          cooked.                                                          cooked.




Produced by the Family Nutrition Program within Family           Produced by the Family Nutrition Program within Family           Produced by the Family Nutrition Program within Family
and Consumer Sciences, Cooperative Extension Service,            and Consumer Sciences, Cooperative Extension Service,            and Consumer Sciences, Cooperative Extension Service,
Kansas State University, Manhattan, Kansas. This is              Kansas State University, Manhattan, Kansas. This is              Kansas State University, Manhattan, Kansas. This is
an equal opportunity program. All educational programs           an equal opportunity program. All educational programs           an equal opportunity program. All educational programs
and materials available without discrimination on the            and materials available without discrimination on the            and materials available without discrimination on the
basis of color, national origin, age, sex, handicap, political   basis of color, national origin, age, sex, handicap, political   basis of color, national origin, age, sex, handicap, political
beliefs or religion. If you believe you have been                beliefs or religion. If you believe you have been                beliefs or religion. If you believe you have been
discriminated against, write immediately to the Secretary        discriminated against, write immediately to the Secretary        discriminated against, write immediately to the Secretary
of Agriculture, Washington, DC 20250.                            of Agriculture, Washington, DC 20250.                            of Agriculture, Washington, DC 20250.
LEGUMES                                       LEGUMES                                       LEGUMES


Legumes are dried peas, beans, and lentils.   Legumes are dried peas, beans, and lentils.   Legumes are dried peas, beans, and lentils.
Some foods included in this category are:     Some foods included in this category are:     Some foods included in this category are:

               black beans                                   black beans                                   black beans
             black-eyed peas                               black-eyed peas                               black-eyed peas
     kidney beans - black and red                  kidney beans - black and red                  kidney beans - black and red
     chick-pea or garbanzo beans                   chick-pea or garbanzo beans                   chick-pea or garbanzo beans
   lentils - green, yellow or orange             lentils - green, yellow or orange             lentils - green, yellow or orange
               lima beans                                    lima beans                                    lima beans
               navy beans                                    navy beans                                    navy beans
               pinto beans                                   pinto beans                                   pinto beans
                soybeans                                      soybeans                                      soybeans

          Legumes are...                                Legumes are...                                Legumes are...
    Nutritious, Flavorful, and                    Nutritious, Flavorful, and                    Nutritious, Flavorful, and
           Inexpensive                                   Inexpensive                                   Inexpensive
  A member of the Meat Group                    A member of the Meat Group                    A member of the Meat Group
  A good source of protein and a                A good source of protein and a                A good source of protein and a
       great fiber source!                           great fiber source!                           great fiber source!
 1/4 cup of cooked legumes counts as           1/4 cup of cooked legumes counts as           1/4 cup of cooked legumes counts as
          one ounce of meat!                            one ounce of meat!                            one ounce of meat!

By using foods like legumes to                By using foods like legumes to                By using foods like legumes to
provide the protein your body                 provide the protein your body                 provide the protein your body
needs, meals without meat can                 needs, meals without meat can                 needs, meals without meat can
be complete!                                  be complete!                                  be complete!

								
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