Bean Basics

Assorted Beans

Objectives:

•	Describe two groups where beans fit within the food guide pyramid
•	Name one food that beans can be combined with to make them a complete protein.
•	Use 2 tips to include beans in your family’s weekly menu

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Activity 1:

What prevents you from preparing beans more often for your family?

Beans are one of the most inexpensive sources of protein that you can find. If you compare beans ounce per ounce to the same amount of hamburger, beans cost one-third to one-half the price of hamburger. You can buy beans frozen, canned or dry, whatever works best for you!

Beans have lots of vitamins and minerals such as B vitamins including folic acid and iron. In addition, they are low in fat. Plus, they have fiber to help with digestion. Beans are so nutritious and so rich in protein that they are included in both the vegetable and protein groups in the USDA’s new Food Guide Pyramid.

Beans are considered a plant protein. They are called incomplete proteins because they are missing some of the amino acid building blocks needed by the human body. It is very easy, however, to add foods (grains) to a meal containing incomplete proteins to make them just as nutritious as animal proteins.

Here are some examples:

•	Baked beans and brown bread
•	Refried beans and tortillas
•	Beans and rice

Activity 2:

1. Compared to other protein foods,

a. Beans cost more
b. Beans cost less
c. Beans cost about the same

2. What 2 groups do beans fit into in the new food guide pyramid?

3. Name a grain that you could combine with beans to make them a complete protein:

Storing, Sorting, Soaking, & Cooking Guidelines for Dry Beans

Storing:

Beans should be stored in a cool, dry place. They may spoil if they get wet. Store opened packages of beans in covered plastic or glass containers up to 6 months.

Cooked beans may be stored in the refrigerator 4-5 days.

Cooked beans may be frozen up to 6 months. Thaw by placing the container in hot water or drop into boiling soups.

Sorting:

Before cooking, sort through the beans to remove any stones, dirt, or discolored beans.

Soaking:

Rinse the beans in cold water. Digestibility and cooking time improves if the beans are soaked. Allow room for the beans to expand 2 and a half times during soaking. There are 2 methods of soaking:

Regular Soak	Add 6-8 cups of water to 1 pound dry beans. Cover and leave 6-8 hours or overnight before cooking.
Quick Soak	Boil 1 pound beans in 6 cups of water for 2-4 minutes. Turn the heat off and let the beans stand for 1-4 hours.

After soaking by either method the beans can be boiled gently 1 ½ to 2 hours in fresh water or until tender and easily mashed with a fork. Add more hot water if needed. Use the following cooking chart to determine cooking times:

Bean	Cooking Time
Black-eyed peas	1 hour
Lentils	1 hour
Lima Beans	1-1/2 hours
Navy Beans	2 hours
Great Northern	2 hours
Kidney	2 hours
Pinto	2 hours
Red Beans	3 hours
Garbanzo	3 hours
Soybeans	3-4 hours
Black Beans	1 1/2-2 hours
**Acid slows down cooking time. Add ingredients such as tomatoes, vinegar, and lemon juice when beans are tender
**A tablespoon of oil or butter added during cooking reduces foaming and boilovers.
**To prevent split skins, simmer and stir beans gently. Avoid overcooking.
**Increase soaking and cooking times in hard water or high altitudes.

*To soak beans in a crock pot, you should:

•	Soak one pound of dry beans in 6 cups of water overnight in the crockpot

•	Boil one pound of beans in 6 cups of water for two minutes. Turn the heat off and let the beans stand for one hour. Then, pour the beans and water into the crock pot.

**To cook beans in a crock pot, you should:

•	Set the crock pot on high and refer to the chart above for cooking times.

Bean Basic Equivalents

Before Cooking	After Cooking
One (16 oz ) can of beans	2 cups of cooked beans
1 cup of dry beans	3 cups of cooked beans
1 pound of dry beans	6 cups of cooked beans
1 pound of dry beans	9 servings of baked beans or 12 servings of bean soup

Click here for some great bean recipies

Activity 3:

Let's Review!

1. Beans provide plenty of protein, with the added bonus of being low in:
a. vitamins
b. fat
c. minerals

2. Beans are a good source of B vitamins, especially folic acid, which is vital for:
	a. Adolescent males
	b. Pregnant women
	c. The elderly

3. The best types of beans to buy are:
	a. dry
	b. canned
	c. frozen
	d. all of the above-whatever works best for you

4. One cup of dry beans will make about how many cups of cooked?

5. To increase digestibility, be sure to:
a. Increase slowly to your diet.
b. Expose the beans to sunlight after cooking.
c. Add a dash of hot pepper sauce.

6. Beans are high in:
	a. cholesterol
	b. fat
	c. iron

7. Beans are a great addition to:
	a. casseroles
	b. soups and stews
	c. salads
	d. sandwiches
	e. chili
	f. all of the above

Which WIC Office do you go to?

AK Regional Hospital
Eagle River
L Street
Providence Hospital

Where are you taking today's lesson?

Answers:

Activity	1. Beans cost less than most protein foods. 2. Vegetable and Protein Groups 3. Whole wheat bread, tortillas, rice
Activity 3:	1. Fat 2. Pregnant Women. Taking folic acid helps reduce the risk of neural tube defects. 3. Any type of beans are good to buy, however dry beans won't have the added sodium. 4. Three cups of cooked beans 5. Increase beans slowly to your diet to increase digestion. 6. Beans are high in iron. 7. All of the above

Back to WIC Lessons
Revised: 06/13/2008