How to Nourish With legumes Brought to you by Viva Vegetables A Utah State University Extension and Nutrition and Food Sciences Department campaign The goal of thehow to Nourish With lesson series is to provide adults and older children with helpful information and demonstrations about selecting, preparing, cooking with, and storing vegetables. This basic knowledge may encourage families to include vegetables more often as a mainstay of family meals and snacks. Objectives: 1. Adults will explain a health benefit provided by legumes. 2. Adults will explain how to select legumes. 3. Adults will discuss cost- and time-effective strategies for incorporating legumes into family meals. 4. Adults will discuss preparation and storage techniques of legumes, including cleaning, trimming, cooking, and storing 5. Adults will make and taste food that includes legumes. Total Time: ~1 hour Materials Samples of various legumes (see attached) Ingredients for recipes (see attached) Cooking equipment required for recipes Plates and utensils for taste-testing Bag of beans for price matching (know the price) Prepackaged meal for price matching (know the price) Preparation Required Sort beans (type of beans optional: pinto, black, kidney) cook in crock pot (takes 6-8 hours so plan ahead) Pre-cook brown rice and cool for spicy black bean salad recipe Chop/prepare ingredients for spicy black bean salad Chop vegetables or pita wedges for dipping in hummus This material was funded by USDA's Food Stamp Program. The Food Stamp Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, call 1-800-221-5689 or visit online at Uhttp://www.fns.usda.gov/fsp/outreach/coalition/map.htm U. In accordance with Federal law and U.S. Department of Agriculture's policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. This institution is an equal opportunity provider and employer. To file a complaint of discrimination, write USDA, Director of Civil Rights, Room 326-W, Whitten Building, 1400 Independence Avenue, SW, Washington, D.C. 20250 or call (202) 720-5964 (voice and TDD). USDA is an equal opportunity provider and employer. 1 P a g e
LESSON PLAN Introduction: Definition and types of legumes Time: 7 minutes Welcome participants to the class and thank them for attending. Take a moment to introduce yourself and the program. Ask the class: What are legumes? How can you tell if something is a legume? What are some examples? o are plants that have pods with tiny rows of seeds. o They include beans, peas, lentils and peanuts. Give a list of different types of legumes. While listing legumes hold up pictures of the various legumes (see appendix). When able, pass around legumes in small baggies for the audience to visually see what they look like. o Possible dried legumes to pass around: Pinto beans, black beans, black eyed peas, lentils, kidney beans, garbanzo beans and lima beans. Ask the class: What legumes do you commonly cook at home? Objective 1: Adults will explain a health benefit provided by legumes. Activity: Nutrition Fact Discussion Time: 7 minutes Ask the class: What are some health reasons that you eat legumes? are known to be a good source of fiber. Ask the class: Why is fiber good for us? o Keeps your intestines healthy and functioning properly. o Soluble fiber helps to lower cholesterol. o May decrease risk of developing some cancers, particularly colon cancer. o Provide energy over a sustained period of time Objective 2: Adults will understand how to select the best legumes. Activity: Discussion Time: 3minutes Fresh o A few legumes are available fresh and include peas and beans (like green beans). o Choose those that are blemish-free and are not shriveled. Dried o When picking dried legumes they should have a deep glossy color. o Avoid buying legumes that have a cracked, dry-looking or faded color because they have probably been on the shelf for a while. Canned o can also be purchased in cans, look for low-sodium canned foods and avoid bulges or dented cans. However, if the low-sodium versions are more expensive, you can rinse the beans in water before you cook them to get rid of some of the sodium. Frozen o Some types of legumes are also available frozen. o When choosing frozen legumes, choose legumes without added sodium if possible. 2 P a g e
Objective 3: Adults will understand cost- and time-effective strategies for incorporating legumes into family meals Activity: Compare cost of meat to beans Time: 15 minutes Hold up a bag of legumes, your choice (know the price). Have the class guess how much the bag costs per serving. Then hold up a pound of hamburger or chicken or tell the class that you will compare the beans to a pound of meat. Ask the class: How much does this meat cost per serving? Explain that the meat would feed a family of 4 (or whatever the serving size is) for one meal while the bag of dried beans would feed a family of 4 for several meals (look at serving sizes). are cheap and will stretch your food dollar when added to meals. Ask the class: What are some ways to add more legumes into your diet? o Prepare soups, stews and casseroles that feature legumes o Used pureed beans for the basis of dips and spreads, may also use as a fat replacer Use chickpeas for hummus (dip or spread for sandwiches), replace shortening in cookies o Add legumes to salads (see list below for varieties) o Prepare legumes as a side dish at meals How and When to Use Various : Type of Legume: Black Beans Black Eyed Peas Kidney Beans White Beans Lentils Garbanzo Beans (chick peas) Pinto Beans Edamame (green soy beans) Lima Beans How to use various legumes: Mexican dishes, beans with rice, soups, stews Southern dishes with ham and rice, salads (cold), soups, casseroles Salads, soups, chili, Cajun bean dishes Add to soups, fat replacer, pasta Indian dishes, soups, side dishes, salads, stews Middle east dishes, soups, salads, hummus, casseroles Refried beans, Mexican dishes, beans with rice, soups Side dishes, snacks, soups, casseroles, pasta dishes Succotash (mixture of lima beans, corn and possibly tomatoes or meat mixed in a skillet and topped with butter), casseroles, soups, and salads Objective 4: Adults will understand preparation and storage techniques of legumes, including cleaning, trimming, cooking, and storing. Activity: Discussion Time:10 minutes Cleaning/Sorting: When packaged, dried legumes may still contain rocks and dirt and need to be sorted. Sort through legumes picking out any rocks or dirt. Once sorted through, rinse well. The legumes should be handsorted; a colander will not remove all rocks or other debris. 3 P a g e
Soaking: Dried legumes need to be soaked in room temperature water. Soak for 8-24 hours or overnight. Quick soak method: o Place beans in water, bring to a boil, boil 2 minutes. o Remove from heat and continue to soak for additional 1 hour. Cooking: If you do not do the quick soak method, drain soaking water and rinse legumes well before cooking, eliminating some of the gas associated with eating beans. o What causes gas in beans Beans contain sugars that are not absorbed in the small intestine The body lacks the enzyme to break down certain types ofsugar found in beans, so sugars are still intact when they hit the large intestine Bacteria found in the small intestine breaks down the sugars causing gas Can purchase Beano to decrease gas associated with beans Beano contains the enzyme needed to break down the sugars Gas will not decrease with the more beans eaten Use fresh water, simmer beans until they are tender o Water may be changed several times during cooking to further reduce the flatulence qualities of beans Add salt or other seasonings after cooking o If added before cooking it may make legumes hard. Type of Legume: Quantity: Soak Time: Cook Time: Black, pinto 2 cups 12-24 hours 4-8 hours Kidney Beans 2 cups 12 hours 6-8 hours Black eyed peas 2 cups 12 hours 1-2 hours White beans 2 cups 24 hours At least 4 hours Chick peas (garbanzo) 1 cup 24 hours About 6 hours Lentils, split peas 2 cups 7hours About an hour Storing: Dry lentils, beans and peas store best at room temperature. Beans can last up to 30 years if properly stored. o Store in an airtight container on a dark, dry shelf. Cooked legumes can be stored in the refrigerator for 2-3 days or placed in the freezer for a couple of months. Objective 5: Adults will make and taste something that includes legumes. Activity: Taste Black Bean Spicy Salad, taste Crock-Pot Dried Beans Make and taste hummus, dip vegetables or pita chips in the hummus Time: 15 minutes 4 P a g e
Conclusion: Summary and Regroup Time: 3 Minutes Ask the class: What are you going to make this week with legumes? Encourage class to make one recipe this week using legumes. 5 P a g e
Black Eyed Peas Lentils Chick Peas (Garbanzo Beans) Pinto Beans Edamame (soy beans) Kidney Beans Split Peas Black Beans 6 P a g e
Black Bean Spicy Salad Hummus Ingredients: 2 16-oz cans garbanzo beans 3 cloves garlic, peeled 1/3 C tahini 1 tsp salt Juice of 1 lemon ¼ tsp cayenne pepper, ground ¼ tsp cumin, ground ¼ tsp black pepper 1/3 C extra virgin olive oil 1 handful parsley ¾ green onions cut into 1 pieces Water as needed (approx 1/3 C) Place all ingredients in food processor or blender. Add water as needed to form a smooth paste. Adjust seasonings to taste. Garnish with parsley if desired. Serve with pita bread wedges and fresh vegetables. Combine Following ingredients: 2 15-oz cans black beans, drained and rinsed 2 cups corn, thawed 1 cup celery chopped ¾ cup green onion, chopped 2 cups tomatoes chopped 1 green pepper, chopped ¼ cup fresh cilantro, minced Whisk following ingredients: 1/3 cup red wine vinegar 1/3 cup olive oil 2 tsp Tabasco sauce 2 tsp salt ½ tsp black pepper Pour over bean mixture, Mix well. Stir into Bean mixture: 6 cups cooked brown rice, cooled Best if salad served chilled. This material was funded by USDA's Food Stamp Program. The Food Stamp Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, call 1-800-221-5689 or visit online at Uhttp://www.fns.usda.gov/fsp/outreach/coalition/map.htm U. In accordance with Federal law and U.S. Department of Agriculture's policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. This institution is an equal opportunity provider and employer. To file a complaint of discrimination, write USDA, Director of Civil Rights, Room 326-W, Whitten Building, 1400 Independence Avenue, SW, Washington, D.C. 20250 or call (202) 720-5964 (voice and TDD). USDA is an equal opportunity provider and employer. Crock Pot Beans Yield: 5-6 cups 2 cups dried beans of choice (pinto, black, kidney, etc.) 8 cups water Optional ingredients: 1 small onion, chopped 2 cloves garlic, minced 1 tsp cumin ½ tsp pepper ½ tsp oregano 1 tsp salt Sort beans checking for rocks, dirt etc. Rinse well. Combine rinsed beans and water in crock pot. Cook on low for 6-8 hours (or overnight) until beans are soft. At this point remaining ingredients may be added-continue cooking until onion is tender and flavors blend, about 30 minutes. 7 P a g e
What are your Favorite How to Add to Meals Tips on Cooking/Storing New to Try Type of Legume: Black Beans Black Eyed Peas Kidney Beans White Beans Lentils Garbanzo Beans (chick peas) Pinto Beans Edamame (green soy beans) Lima Beans How to use various legumes: Mexican dishes, beans with rice, soups, stews Southern dishes with ham and rice, salads (cold), soups, casseroles Salads, soups, chili, Cajun bean dishes Add to soups, fat replacer, pasta Indian dishes, soups, side dishes, salads, stews Middle east dishes, soups, salads, hummus, casseroles Refried beans, Mexican dishes, beans with rice, soups Side dishes, snacks, soups, casseroles, pasta dishes Succotash, casseroles, soups, and salads Type of Legume: Quantity: Soak Time: Cook Time: Black, pinto 2 cups 12-24 4-8 hours hours Kidney beans 2 cups 12 hours 6-8 hours Black eyed 2 cups 12 hours 1-2 hours peas White beans 2 cups 24 hours At least 4 hours Chick peas (garbanzo) 1 cup 24 hours About 6 hours Lentils, split peas 2 cups 7hours About an hour 8 P a g e