What Do I Do With My… Beans & Legumes?

Have you ever wondered how to use all of the beans or cereal you get with WIC? What about all those fruit and veggie dollars? Sometimes we get in a rut of eating the same foods like bananas and apples, but there are so many more options available! Let’s look at how to better utilize BEANS AND LEGUMES!

Beans and legumes are a versatile and nutritious ingredient that can be incorporated into a variety of dishes. From soups and stews to salads and dips, beans are a staple in many cuisines around the world. Not only are they budget-friendly, but they are also packed with protein, fiber, and essential nutrients. Let’s explore different types of beans, how to cook them, and creative ways to use them in your cooking.

Types of Beans/Legumes

There are many types of beans, each with its own unique flavor and texture. Some common types of beans include:

1. Black Beans: These beans have a dense, meaty texture and a mild, earthy flavor. They are often used in Latin American dishes such as black bean soup and black bean tacos.
2. Kidney Beans: Kidney beans are large, kidney-shaped beans with a rich, nutty flavor. They are commonly used in chili, bean salads, and red beans and rice.
3. Chickpeas: Also known as garbanzo beans, chickpeas have a firm texture and a nutty flavor. They are the key ingredient in dishes like hummus, falafel, and chickpea curry.
4. Lentils: While technically not a bean, lentils are often grouped with beans due to their similar nutritional profile. They come in various colors, including green, brown, and red, and are commonly used in soups, stews, and salads.

How to Cook Beans

Cooking beans from scratch is easy and cost-effective. Here's a basic method for cooking dried beans:

1. Sort and Rinse: Spread the dried beans on a flat surface and remove any debris or stones. Rinse the beans under cold water.
2. Soak (Optional): Soaking beans overnight can help reduce cooking time and make them easier to digest. To soak beans, place them in a large bowl and cover with water. Let them soak for at least 8 hours or overnight.
3. Cook: Drain and rinse the soaked beans. Place them in a large pot and cover with fresh water. Bring the water to a boil, then reduce the heat and simmer the beans for 1-2 hours, or until tender. Add salt towards the end of cooking to taste.
4. Store: Cooked beans can be stored in the refrigerator for up to 5 days or frozen for up to 6 months.

Creative Ways to Use Beans

Once you've cooked the beans (or use canned beans!), there are countless ways to incorporate them into your cooking. Here are some ideas:

1. Bean Dip: Puree cooked beans with garlic, lemon juice, and olive oil to make a delicious bean dip. Serve with pita bread or vegetables for a healthy snack.

Or check out this bean dip!

2. Bean Salad: Mix cooked beans with chopped vegetables, herbs, and a simple vinaigrette for a refreshing bean salad.
3. Bean Burgers: Mash cooked beans with breadcrumbs, spices, and an egg to make bean burgers. Cook them in a skillet or on the grill for a tasty vegetarian option. Or try this Italian bean patty!
4. Bean Soup: Add cooked beans to your favorite soup recipe for added protein and fiber. They pair well with vegetables, tomatoes, and hearty greens.
5. Bean Tacos: Fill tacos or burritos with seasoned cooked beans, cheese, lettuce, and salsa for a quick and satisfying meal.
6. Red Beans and Rice: Serve this traditional dish for a family dinner without the hassle.
7. Roasted Chickpeas: Try out this recipe for a healthy, crunchy snack.

Beans are a versatile and nutritious ingredient that can add flavor, texture, and protein to a wide range of dishes. By cooking your own beans and incorporating them into your cooking, you can enjoy all the benefits that beans have to offer. Experiment with different types of beans and recipes to discover new and delicious ways to enjoy this humble ingredient.

For more about beans, check out this article!

Sources:

https://wicworks.fns.usda.gov/topic/what-do-i-do-with-my