DRIED BEANS also known as… LEGUMES

FACTS Legumes are a high protein vegetable that can be used as a meat substitute. To get all the essential amino acids, combine legumes with grains. Dried beans can count as a serving from the meat and legumes food group.

FACTS The primary benefits of legumes are B vitamins and protein. Dried butterbeans and lentils are examples of legumes.

FACTS After sorting, rinsing and soaking beans, the next step would be to drain and rinse before cooking. 1 ½ cups of legumes are needed to equal a 3 oz. serving of meat. Dried beans are high in fiber.

9 Steps of Preparing Dried Beans (Legumes) 1.Sort – take out poor quality beans and rocks 2. Wash – to clean 3.Drain – to remove dirty water 4.Cover with water (twice as much as beans) 5.Soak – at least 2 hours or over night to soften beans for cooking

Steps continued… 6.Drain – remove excess water 7.Cover with fresh water – 2 inches above beans so there is enough to cook beans knowing some water will evaporate 8.Bring to a boil – start cooking process 9.Reduce heat and simmer (approximately 2 hours) 10.The CROCKPOT is a great way to cook dried beans