5 Easy Ways to Enjoy Legumes

(Dried Beans, Peas, and Lentils)

 Department of Public Health and Human Services                         www.dphhs.mt.gov
There are dozens of delicious reasons to enjoy more legumes like black beans, navy beans, garbanzo beans (aka chickpeas), and split peas, as well as multiple colors of lentils. Nutrient-rich legumes are a tasty way to get the dietary fiber that most of us are missing. Legumes are so good for you that they carry an on-package health claim: Diets including beans may reduce your risk of heart disease and certain cancers.
1. Spill beans out of a can.
For immediate gratification, pre-cooked, canned beans are a convenient choice. Make sure that your cupboards are never bare of beans - and you’ll be ready for legumes at any meal. Rinse beans under cold running water to remove extra sodium. Add beans to homemade or canned soup, to tossed vegetable salads, or to Mexican dishes for an instant nutrient boost.
2. Dish it up with dried beans.
Dried beans are one of nature’s most economical and nutrient-rich foods. To cook, soak overnight, then simmer in water or broth for one or more hours, depending on type. They can also be prepared more quickly using hot soak or quick soak methods. For detailed instructions on cooking methods, visit www.mayoclinic.com/health/legumes/NU00260.
3. Learn more about lentils.
Lentils are a delicious, inexpensive, Montana-grown product that come in many colors: green, red, pink, brown, and even black. Busy cooks appreciate their versatility and the fact that they cook quickly (25-50 minutes) without soaking. A staple of Indian cuisine, lentils are often served as dal - spicy combinations of lentils, garlic, onions, vegetables, and curry.
4. Experiment with split peas.
Like other legumes, split peas are an inexpensive source of protein, fiber, and B-vitamins. Like lentils, they cook quickly without soaking. Any web search will produce dozens of delicious split pea recipes, beyond pea and ham soup. Consider pea soup with winter squash, kale, or cabbage - or by adding some sweet yellow split peas in your chili recipe.
5. Get rid of gas troubles.
Some people avoid beans because of gas. Fortunately, you can reduce the gas causing raffinose, a natural sugar in beans, with careful rinsing. Rinse canned beans thoroughly before serving. Cover dried beans with 10 cups water, boil for 2-3 minutes; cover and soak overnight. Then, discard the water, along with most of the gas causing sugar.

Simple & Tasty Lentil Soup

1/2 tablespoons olive oil
1 large onion, chopped
3 garlic cloves, chopped
2 carrots, chopped (1 cup)
1/2 cup chopped fresh or canned tomato
1 celery rib, chopped
1 1/4 teaspoons ground cumin
1/2 teaspoon salt
1 cup dried lentils
4 cups water
1 1/2 cups chicken broth
2 tablespoons chopped fresh parsley
1. Heat oil in a 4- to 5-quart heavy saucepan over moderately high heat until hot but not smoking, then sauté onion, stirring, until golden, about 5 minutes.
2. Add garlic, carrots, tomato, celery, cumin, and salt and sauté, stirring, 2 minutes.
3. Add lentils, water, and broth and simmer, uncovered, stirring occasionally, until lentils are tender, about 20 minutes.
4. Stir in parsley, then season with salt and pepper.
Yield: 8 servings (approx. 1 cup each)
 A simple, quick to prepare, tasty lentil soup that you’ll make over and over again. Recipe was adapted from one in the September 2002 Gourmet magazine.
Variations:
• Try specialty lentil varieties, such as Petite Crimson or Black Beluga from www.timelessfood.com/
• For a vegetarian variation, substitute vegetable broth for the chicken broth.
• Substitute (or add) other roots vegetables (like parsnips, turnips, or sweet potatoes) for the carrots.

Split Pea Soup

8 cup water
2 cup green split peas
1 rib celery - coarsely chopped
1 large carrot - chopped
1 small onion - chopped
1/4 tsp thyme
1 dash red pepper
1 bay leaf
Salt
Pepper
Combine water, peas, celery, carrot, onion, thyme, red pepper, and bay leaf in large kettle. Season to taste with salt and pepper. Boil vigorously 20 minutes, then reduce heat, cover, and simmer until split peas are tender. Press soup through fine sieve and reheat just to boiling point.

Ham and Split Pea Soup

1 pound dried split peas
1 Ham Hock
3 tablespoons unsalted butter
1 cup finely chopped yellow onions
1/2 cup finely chopped celery
1/2 cup finely chopped carrots
2 teaspoons minced garlic
1 pound Smithfield ham - chopped
1 teaspoon salt
3/4 teaspoon freshly ground black pepper
1/4 teaspoon    crushed red pepper flakes
8 cups water
1 bay leaf
2 teaspoons fresh thyme
Place the peas in a large pot or bowl, cover with water by 2 inches and soak 8 hours or overnight. Drain the peas and set aside.
Score the ham hock. Place in a pot, cover with water and bring to a boil. Reduce heat and let simmer for 1 hour. Drain and set aside.
In a large pot, melt the butter over medium-high heat. Add the onions and cook, stirring, for 2 minutes. Add the celery and carrots and cook, stirring, until just soft, about 3 minutes. Add the garlic and cook, stirring, for 30 seconds.
Add the ham hock and ham and cook, stirring, until beginning to brown. Add the drained peas, salt, pepper, and pepper flakes, and cook, stirring for 2 minutes. Add 8 cups of water, the bay leaf and thyme, and cook, stirring occasionally, until the peas are tender, about 1 hour. (Add more water as needed, if the soup becomes too thick or dry.)
Remove the bay leaf and discard. Adjust the seasoning, to taste, and serve.

Spaghetti with Lentil Tomato Sauce

2 cup brown lentils
1 bay leaf
1 teaspoon dried thyme
1 teaspoon dried basil
4 cups tomato sauce
2    onions - finely chopped
2 stalks celery - finely chopped
2 teaspoons black pepper
1/2 teaspoon red pepper flakes
2 teaspoon dried oregano
2 teaspoon salt
16 ounces thin spaghetti
Bring the lentils, thyme, basil, bay leaf, and 2 cups of water to boil in a medium saucepan over high heat. Reduce the heat to medium and cook until the lentils are al dente, about 12 to 15 minutes. Drain the lentils.
Saute onion and celery. Combine the lentils, tomato sauce, onion, pepper, pepper flakes, oregano, and salt in a saucepan. Simmer over low heat for 30 minutes, stirring occasionally to prevent sticking.
Cook the spaghetti. Pour the sauce over the spaghetti. Garnish with parsley, if desired.

Chili Con Carne

2 cans (15 ounces each)    red kidney beans or small red beans - drained
1 tablespoon vegetable oil
1 large onion - quartered, sliced
1    green bell pepper, chopped
1 pound ground round
1 can (14.5 ounces) tomatoes
1 can mild green chile peppers
2 teaspoons finely chopped jalapeno chile pepper - optional
1 can (8 ounces) tomato sauce
1 tablespoon chili powder
1 1/2 teaspoons salt
dash cayenne pepper - or to taste
dash ground cloves
1 small bay leaf
Prepare beans unless using cans. Rinse dry beans, cover with cold water, and let soak overnight. Drain, transfer to a large saucepan, and cover with fresh water. Cover and simmer for about 1 hour, or until tender. Drain.
In a large skillet, brown the onion, pepper, and ground beef in oil. Add the tomatoes, tomato sauce, peppers, and seasonings. Cover and simmer for 1 1.2 hours, adding a little water if needed to keep from sticking. Check and stir frequently. Add the cooked or canned beans and heat through. Serves 6. Print this post