How to Use Your Legumes Table of Contents

Legume Cooking Methods
Breakfast Beans
Magic Bean Dust
Deviled Bean Spreads
More Bean Spreads
Beans in Salads
Main Dishes with Dried Beans
Main Dishes with Canned Beans

Benefits of Legumes

Legumes include beans, peas, lentils, etc.
1. Legumes are a good source of protein and fiber.
2. Legumes help to stabilize blood sugar.
3. Legumes are a good substitute for meat (but don’t contain vitamin B-12).
4. Legumes are very inexpensive!

Quantity Recommendations

The suggested amount of stored dry legumes per adult for one year is 60 lbs.

Forms of Beans

Dried: 1 lb. = 2 c.
Cans: 15 oz. standard size = 1½ c. beans = 1 c. mashed
Freeze: 1½ c. in baggies (keep 3-6 months, equivalent to one 15 oz. can)
Flour: 1 c. water + ½ c. bean flour = 1 c. mashed beans

Storage Information

Dried beans have a shelf-life of 30 years.
Dried legumes are available in paper bags, cans, and buckets.
Store in a cool, dry, dark place. Do not put buckets or cans directly on concrete. Keep water away from cans.
Cooked beans may be purchased in cans. Rotate regularly.

Soaking Methods

Soak and drain beans (not lentils or split peas) in advance to reduce flatulence.
You can also sprout beans for a day to reduce flatulence, or take a digestive enzyme, such as Beano.
Soaked beans take a little less time to cook.
Night before:
1. Sort beans for rocks.
2. Cover beans with water (approximately 1 to 3); let sit overnight.
3. Drain and rinse the next day.
Quick soak:
1. Sort beans for rocks.
2. Cover beans with water (approximately 1 to 3).
3. Bring to a boil and cook 2 minutes; let sit 1 hour.
4. Drain and rinse.
Old, hard beans:
1. Soak 1 c. beans with 2 tsp. baking soda in 2½ c. hot water overnight.
2. Drain and rinse the next day.
3. Use a pressure cooker for very old beans.