Beans, They're a Gas!!!!
What on earth is a legume?
Legumes are seeds that grow in pods. These seeds can be used either fresh or dried. When they are fresh, they are used the same as vegetables and are known by the names peas, beans, and lentils. In the dried form they are grouped by the name legume. For example, fava beans are treated like vegetables when fresh and as legumes when dried.
The Benefits of Beans
Beans, lentils and peas are filled with high degrees of vegetable protein, fibre, vitamin and minerals. They are fat-free and cholesterol-free. Most beans are not complete proteins and should be served in combination with other grains such as rice to ensure a proper nutritional balance. Soy beans are an exception to this rule, providing a complete protein essential to the vegetarian diet. Many meatless dishes are prepared using a byproduct of the soy bean known as bean curd or Tofu to consumers.
How Much?
Dried beans, peas and lentils are the basis for many inexpensive, flavourful dishes.
Bean Amount Equivalent
8 ounces dried beans (1 cup uncooked) 2-3 cups cooked beans
1 pound dried beans (2 cups uncooked) 4-6 cups cooked beans
1 can (15-16 ounces) drained cooked beans 1 1/2-2 cups beans
Soaking Dried Beans
Always presoak dried beans (but not lentils, black-eyed peas and split peas) to soften them and dissolve the sugars that cause intestinal discomfort. Before soaking beans, pick out any that are shriveled, small or damaged. As the beans cook, they will swell, so be sure to select a pot that will hold three times the dry bean amount.
Use one of these two soaking methods:
Quick-Soak Method (about 1 hour): Place beans in a large saucepan; add enough water to cover. Heat to boiling; boil 2 minutes. Remove from the heat, cover and let stand for at least 1 hour before cooking. Drain, then cook in fresh, cold water.
Long-Soak Method (8 to 24 hours): Place beans in a large saucepan or bowl; add enough cold water to cover. Let stand 8 to 24 hours. Drain, then cook in fresh, cold water.
Bean Cooking Instructions
Before cooking with beans, peas and lentils, be sure to sort through them, discarding any impurities or shriveled, damaged pieces. Rinse in cold water and drain. Lentils and peas don’t require soaking or precooking.
Place 1 cup pre-soaked beans (or 1 cup of peas or lentils) in a 3- to 4-quart saucepan. Add enough cold water (about 3 to 4 cups) to cover. Heat to boiling. Boil uncovered 2 minutes. Reduce heat to low. Cover and simmer (do not boil or beans will burst). Stir occasionally, until tender.
Storage Guidelines
Store dried legumes in a cool, dry area away from light. Be aware that beans that come in contact with moisture are susceptible to potentially hazardous mold. Legumes that are left for long periods of time will take longer to cook, therefore purchase smaller amounts that can be used quickly.
Timetable for Cooking Dried Beans & Legumes (Excerpt from the Betty Crocker website)
(1 cup dried legumes)
Type Approximate Approximate Yield (in cups)
Simmer Time
Adzuki Beans
Lentils 30 to 45 min 2 to 3
Mung Beans
Split Peas 45 to 60 min 2-2 1/4 cups
Black-Eyed Peas
Butter Beans
Cannellini Beans
Great Northern Beans 1-1 1/2 hours 2-2 1/2 cups
Lima Beans
Navy Beans
Pinto Beans
Anasazi Beans
Black Beans 1-2 hours 2 cups
Fava Beans
Kidney Beans
Garbanzo Beans 2 to 2 1/2 hr 2 cups
Soybeans 3 to 4 hr 2 cups
Legumes are seeds that grow in pods. These seeds can be used either fresh or dried. When they are fresh, they are used the same as vegetables and are known by the names peas, beans, and lentils. In the dried form they are grouped by the name legume. For example, fava beans are treated like vegetables when fresh and as legumes when dried.
The Benefits of Beans
Beans, lentils and peas are filled with high degrees of vegetable protein, fibre, vitamin and minerals. They are fat-free and cholesterol-free. Most beans are not complete proteins and should be served in combination with other grains such as rice to ensure a proper nutritional balance. Soy beans are an exception to this rule, providing a complete protein essential to the vegetarian diet. Many meatless dishes are prepared using a byproduct of the soy bean known as bean curd or Tofu to consumers.
How Much?
Dried beans, peas and lentils are the basis for many inexpensive, flavourful dishes.
Bean Amount Equivalent
8 ounces dried beans (1 cup uncooked) 2-3 cups cooked beans
1 pound dried beans (2 cups uncooked) 4-6 cups cooked beans
1 can (15-16 ounces) drained cooked beans 1 1/2-2 cups beans
Soaking Dried Beans
Always presoak dried beans (but not lentils, black-eyed peas and split peas) to soften them and dissolve the sugars that cause intestinal discomfort. Before soaking beans, pick out any that are shriveled, small or damaged. As the beans cook, they will swell, so be sure to select a pot that will hold three times the dry bean amount.
Use one of these two soaking methods:
Quick-Soak Method (about 1 hour): Place beans in a large saucepan; add enough water to cover. Heat to boiling; boil 2 minutes. Remove from the heat, cover and let stand for at least 1 hour before cooking. Drain, then cook in fresh, cold water.
Long-Soak Method (8 to 24 hours): Place beans in a large saucepan or bowl; add enough cold water to cover. Let stand 8 to 24 hours. Drain, then cook in fresh, cold water.
Bean Cooking Instructions
Before cooking with beans, peas and lentils, be sure to sort through them, discarding any impurities or shriveled, damaged pieces. Rinse in cold water and drain. Lentils and peas don’t require soaking or precooking.
Place 1 cup pre-soaked beans (or 1 cup of peas or lentils) in a 3- to 4-quart saucepan. Add enough cold water (about 3 to 4 cups) to cover. Heat to boiling. Boil uncovered 2 minutes. Reduce heat to low. Cover and simmer (do not boil or beans will burst). Stir occasionally, until tender.
Storage Guidelines
Store dried legumes in a cool, dry area away from light. Be aware that beans that come in contact with moisture are susceptible to potentially hazardous mold. Legumes that are left for long periods of time will take longer to cook, therefore purchase smaller amounts that can be used quickly.
Timetable for Cooking Dried Beans & Legumes (Excerpt from the Betty Crocker website)
(1 cup dried legumes)
Type Approximate Approximate Yield (in cups)
Simmer Time
Adzuki Beans
Lentils 30 to 45 min 2 to 3
Mung Beans
Split Peas 45 to 60 min 2-2 1/4 cups
Black-Eyed Peas
Butter Beans
Cannellini Beans
Great Northern Beans 1-1 1/2 hours 2-2 1/2 cups
Lima Beans
Navy Beans
Pinto Beans
Anasazi Beans
Black Beans 1-2 hours 2 cups
Fava Beans
Kidney Beans
Garbanzo Beans 2 to 2 1/2 hr 2 cups
Soybeans 3 to 4 hr 2 cups