High Street Headache

I’m not one to follow fads, but this just may be a trend worth checking out. According to a 2008 study done by WIC “Food Shopping and Consumption Habits” Staff Survey, 79% of staff report that they regularly consume dry beans and peas. Now, the staff at WIC happen to know a bit about nutrition and value for your dollar, so this is something to consider. Why haven’t you tried cooking with dry beans and peas yet? Could be because you just don’t know their value or you just haven’t tried them. Let’s see if we can get you on-board.

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.

We also have a list of dry beans and peas, courtesy of the USDA, which makes it a little easier when you step into the grocery store. To clear up any confusion, this is the list: 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. Jot down your list and let’s go shopping.

Finding some or all of these in your local grocery store shouldn’t be difficult. Just walk down the aisle that has the rice and you should walk right past the bags of dry beans and peas. Don’t be scared if this is your first time buying dry beans. Take a moment to look at the price. That ought to bring a smile back to your face! Directions for preparation are written on the back of the bag, so you should be feeling a little more secure now.

Once you have decided on the type of beans or peas, you’ll notice that, along with the preparation advice, there are usually a recipe or two on the bag. This is just the beginning! Search the internet, read cookbooks, and ask friends for their favorite recipes, and you’ll never run out of good dry beans and peas dishes to try. I’m pretty sure you’ve already made at least one legume recipe… how about Split Pea Soup? Keep digging for recipes and you’ll have a collection before you know it. It will be hard to know where to begin!

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!

Thinking of cooking with lentils? Try a couple classic recipes to begin with. Start with a Traditional Lentil Pottage, then try a delicious and filling Homemade Lentil Stew. Both dishes are real winners.