The Jackson Whole Grocer

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Dried Peas, Beans & Lentils
A word about digesting beans (legumes)
Cooking dried beans, peas and Lentils
Dried Beans, Peas, and Lentils Cooking Times
Ideas for eating dried beans, peas & Lentils
Recipes

Dried Beans, Peas and Lentils

Legumes include beans, peas and lentils and are a food staple throughout the world due to their nutritional properties, versatility and relatively inexpensive cost compared to other protein sources.

Current dietary guidelines recommend 3 cups of beans, peas or lentils each week. This is based upon the nutritional benefits of eating these powerful plant foods. Legumes are best known for their high fiber (and low fat) content. One cup of cooked beans, peas or lentils contains between 10 and 16 grams of dietary fiber – one third to one half the adult recommendation for a whole day. In addition to both cholesterol-lowering soluble fiber and the insoluble fiber that keeps the digestive tract working well, legumes contain protein, iron, the B vitamin folate, and magnesium. Many legumes are also good sources of thiamine (B1), potassium, manganese, molybdenum and contain some calcium and zinc.

In addition to vitamins, minerals, protein and fiber legumes are good to excellent sources of various beneficial plant compounds. The darker colored beans are particularly high in these substances with black beans as rich in anthocyanins as grapes and cranberries. Anthocyanins act as antioxidants helping to destroy free radicals that can cause cell damage related to many chronic diseases.

A word about digesting beans (legumes)

Many people shy away from eating beans due to the unpleasant after effects. For those who do not consistently eat a high fiber diet legumes can produce flatulence, bloating and changes in bowel movements. This is especially true when increasing beans is accompanied by eating more whole grains, vegetables and fruit. Keep in mind the effects vary individually and some legumes may affect your system more than others. If you are not used to eating beans begin with small portions and increase your fluid intake to help with digestion. Soups are an excellent way to manage the added fiber in beans, peas and lentils. There are also spices used in bean-loving cultures that may help with digestion such as fennel seeds, mint and components of curry. There are enzyme supplements such as Beano that also aid digestion of beans.

Cooking Dried Beans, Peas & Lentils

Dried peas and lentils do not require pre-soaking and can easily be added to soups and stews with as little as 20 minutes of cooking time depending on the variety. Beans that require pre-soaking can be frozen in one-cup servings so they are easily defrosted for later use. When pre-soaking beans, using either the traditional over night method or the short cut outlined below, drain the pre-soaked beans and use clean water to cook. This eliminates some of the hard to digest starches and may reduce some of the unpleasant gastrointestinal effects associated with eating beans.

Dried Beans, Peas & Lentils Cooking Times

Legume Variety (1 cup dried)	Soak Time*	Simmer
		Cups Water	Time
Adzuki (or Azuki)	Optional	4	1 1 / 2 hours
Black, Turtle	At least 4 hours	4	1 1 / 2 hours
Black-eyed Peas	Optional	4	1 hour
Chickpea (garbanzo)	At least 4 hours	4	3 – 4 hours
Great Northern	At least 4 hours	4	2 hours
Kidney	At least 4 hours	4	1 1 / 2 – 2 hours
Lentil, green, brown	Not required	3	25-40 minutes
Lentil, red, yellow	Not required	3	20-25 minutes
Lima	6-8 hours	3	1 1 / 2 – 2 hours
Mung	6-8 hours	3	1 1 / 2 – 2 hours
Navy	6-8 hours	3	1 1 / 2 hours
Soybean	6-8 hours	4	3 1 / 2 hours
Split pea, yellow, green	Not required	3	45 minutes

*Pre-soak short cut – place beans in pot and cover with 2-3 inches of cold water. Bring to a boil then turn off the stove, cover and allow to soak for an hour. Drain beans in a colander, put back into the pot covered with fresh water and cook according to recipe (or cooking times in chart above).

Ideas for eating dried beans, peas & lentils

Add cooked beans, peas and lentils to soups, salads, stews, casseroles
Replace some of the meat in spaghetti sauce with cooked white beans
Mash or puree beans to make hummus, bean dips and spreads for sandwiches, crackers, rice cakes or raw vegetables
Combine cooked beans, peas or lentils with whole grains such as rice, barley or spelt berries as a side dish
Baked beans and bean salads are great with grilled meat/poultry, tempeh or portobella mushrooms
Refried beans (low-fat versions) in burritos or with grilled fajitas
Hearty bean, pea or lentils soups with whole grain bread make a healthy and satisfying winter meal

Recipes for Beans, Peas & Lentils

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Hoppin’ John Salad (with black-eyed peas)
Bean Guacamole
Black Bean Dip
Curried Lentil Walnut Burgers with Yogurt Sauce

Hoppin’ John Salad (with black-eyed peas)

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Black-eyed peas are a whole food I have never cooked with and this wonderful salad was a big hit with the participants of the Beyond Broccoli Whole Foods Detox program. Tamara Clausson shared this delicious dish and recipe from a wonderful cookbook called Recipes from an Ecological Kitchen by Lorna Sass (NY: William Morrow and Company, Inc., 1992). The recommendation is to dress the salad at least an hour before serving for the best flavor.
2 cups cooked brown rice, cooled to room temperature
4 cups firm-cooked black-eyed peas, cooled to room temperature
4 large ribs celery, thinly sliced
3 large carrots, coarsely chopped
1 cup coarsely chopped, pitted green olives
1 large red bell pepper, seeded and diced
1 to 2 jalapeno peppers (wear rubber gloves when handling), seeded, minced, or generous dash cayenne pepper (optional)
1 to 1 1 / 4 cups Herb Vinaigrette (recipe below)
Lemon juice and/or sea salt to taste
1.     In a large bowl, toss the rice, peas, celery, carrots, olives, and jalapeno peppers (if using) together.
2.     Pour on enough dressing to thoroughly season the salad.
3.     Add lemon juice and/or salt as required to bring up the flavors.
Cook’s Notes: After an overnight refrigeration, the salad will need perking so additional lemon juice.

Herb Vinaigrette (Makes 1 cup)

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3 / 4 cup olive oil
1 / 4 cup white, red, or sherry wine vinegar
1 / 4 to 1 / 2 cup tightly packed minced fresh basil, parsley, dill, or cilantro
1 to 2 teaspoons finely minced shallots (optional)
1 teaspoon sea salt or to taste
1. In a jar, combine all of the ingredients and shake well.
2. Taste and adjust seasonings. Refrigerate in a tightly sealed container for up to 2 weeks. (The herbs will turn brown but the taste will still be delicious.

Bean Guacamole

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Recipe adapted from the Moosewood Restaurant Low-Fat Favorites (Clarkson Potter/Publishers, NY, 1996).
I am always looking for ways to help clients eat more vegetables and beans in ways that taste great and are super easy. This recipe has it all – simple, delicious and nutritious! See the serving suggestions below the recipe to use this as a healthy snack or appetizer or a quick meal. A variety of salsas mean this can be different each time – smoky chipolte, green chiles, roasted garlic, the possibilities are endless!
Makes 2 cups
Total time: 10 minutes (if salsa is already made)
1 avocado, preferbly Hass
1 cup cooked kidney or black beans (15-ouce can, drained)
1 / 2 cup prepared Mexican-style red salsa
1 to 2 tablespoons chopped fresh cilantro
Salt & ground black pepper to taste (optional)
Option a couple of wedges of fresh lime – squeeze and mix
Halve avocado and remove pit; cut strips across and lengthwise and place chunks in bowl. Add salsa, beans, cilantro, salt & pepper (if needed) and fresh lime if using. Mix well and serve.
Serving suggestions:
As a dip with tortilla chips or toasted corn tortillas (varieties made with no trans fats or partially hydrogenated oils)
As a dip with sliced jicama or an assortment of cut up vegetables
As a burrito filling with a whole wheat flour or other whole grain tortilla
Make a Mexican pizza for lunch – toast a corn tortilla, top with bean guacamole dip and a tablespoon of finely shredded cheese then toast until cheese is melted
As a taco filling with warm corn tortillas, chopped dark green leafy lettuce, and a small amount of finely shredded cheese

Black Bean Dip

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In addition to the black beans this delicious dip boasts fresh garlic, cilantro, salsa, herbs and spices. This easy dip is economical and can be varied simply by using different varieties of salsa.
Makes ~ 1¾ cups (7 one quarter cup servings)
15-ounce can black beans (1½ cups cooked), rinsed and drained
½ cup salsa (may want to drain fresh salsa for better consistency)
¼ cup reduced fat sour cream*
1 fresh garlic clove, pressed or minced
2 tablespoons fresh cilantro leaves
¼ teaspoon ground cumin
dash cayenne pepper (or more to taste)
dash salt (optional – will vary depending on salsa and beans used)
      Rinse and drain black beans
      Drain salsa if fresh and watery
      Add all ingredients to food processor or blender and pulse until desired consistency is reached
*Non- or low-fat yogurt can be substituted for the sour cream but drain the yogurt for 30 minutes before adding and adjust spices as needed. To make a non-dairy version use sour cream substitute or silken tofu.
Nutrition Facts: 1 serving (1/4 cup) = 60 calories, 1.5 grams fat, .5 g sat. fat, 0 g trans fat, 5 mg cholesterol, 330 mg sodium**, 10 g carbohydrate, 3 g fiber, 1 g sugar, 4 g protein, 2% vitamin A, 4% calcium, 4% iron. **Note: this sodium level is not accurate – rinsing the sodium can remove up to 40% of the salt used in canning and this is not accounted for in the nutrition analysis software.

Curried Lentil Walnut Burgers with Yogurt Sauce

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Once upon a time veggie burgers were not available in the average grocery store freezer. In those days we relied upon recipes in vegetarian cookbooks and used legumes, nuts and grains to make “burgers.” The texture is more delicate than frozen veggie burgers but the taste and options for variety are much more interesting.
This recipe incorporates walnuts and ground flaxseed, wheat germ, lentils, garlic and curry powder – a nutritional line-up that includes omega-3 fats, fiber, vitamin E, B vitamins and lots of protective plant compounds. The best part though – they taste great! Serve them over fresh spinach or other hearty salad greens with chopped red bell pepper and carrots, a half cup of the delicious yogurt-cilantro sauce (recipe below) and you have a simple, tasty and nutritious meal for just over 400 calories jam-packed with nutrients.
3 / 4 cup walnut halves (lightly toast them to enhance their flavor)
2 tablespoons ground flaxseed
1 / 4 cup wheat germ
3 / 4 cups cooked lentils (lentils cook in 20 minutes or less - see below)
3 cloves fresh garlic, chopped coarsely
1 tablespoon curry powder
½ teaspoon red pepper flakes (optional)
Freshly ground pepper and salt to taste
1 tablespoon olive oil + olive oil spray for cooking
1 large egg or 1 / 4 cup mashed silken tofu or 1 / 4 cup ground flaxseeds + hot water
In a food processor combine: walnuts, flaxseed, wheat germ, garlic, curry powder, pepper flakes, salt and pepper and grind completely. Add lentils and tablespoon of olive oil and pulse until coarsely chopped – some of the lentils may remain whole to give the burgers a nicer texture.
In a large bowl whisk the egg. Stir in the lentil walnut mixture then divide into 4 balls. Flatten the balls into patties and cook in a skillet lightly sprayed with olive oil over medium-low heat. Allow burgers to cook for 8 minutes on each side. Serve with yogurt sauce below.

Yogurt Sauce

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This sauce makes a delicious topping for burgers, grilled chicken or lean meats or as a salad dressing. The basic recipe calls for fresh cilantro but fresh mint, basil, Italian parsley or a combination would also be nice.
1 / 2 cup non fat plain yogurt
1 tablespoon fresh lemon juice
1 / 2 cup chopped fresh tomatoes
2 tablespoons fresh, chopped cilantro (or other fresh herbs*)
*When fresh herbs are not readily available substitute 1 / 4 teaspoon of dried, ground coriander.

Health/Recipes