The Bean Cookbook - Bean Institute
The Bean Cookbook
The Bean Cook Book
Northarvest Bean Growers Association 50072 East Lake Seven Road Frazee, Minnesota 56544
North Dakota WIC Program Division of Nutrition and Physical Activity
North Dakota Department of Health 600 East Boulevard Avenue, Dept. 301 Bismarck, North Dakota 58505-0200
Cooperatively compiled by: Colleen P. Pearce, MPH, LN, and Kim Hinnenkamp, LRD,
North Dakota Department of Health and
Lynne Bigwood, Home Economist, Northarvest Bean Growers Association
Revised September 2009
Dry Beans and
The Dietary Guidelines for Americans 2005 encourage most Americans to eat fewer calories, be more active and make wiser food choices. Cooked dry beans are a part of two food groups-- Vegetables and Lean Meat and Beans.
Vegetable Group: The new message is that the Guidelines and use 5 vegetable subgroups to encourage variety and wiser food choices. Dry beans are part of the Legume subgroup. The guidelines recommend eating more dry beans, such as pinto and kidney beans. Adults consuming 1,800 to 2,400 calories daily should eat 3 cups, or 6 servings, each week. One adult serving is ? cup. Try the following ideas to get extra beans in your meals: Add a can or two of beans to a pot of soup, top a salad with a handful of black or garbanzo beans, add a can of pinto beans to a casserole, or eat beans as a hot vegetable with your main dish.
Meat and Beans Group: Vary your protein routine; eat lean or low-fat. Choose more beans. (Wise food choices again.) One-fourth cup cooked dry beans is a one-ounce serving of protein; a ?-cup serving is 2 ounces of lean protein. Adults who eat 1,600 to 2,000 calorie diets should eat 5 to 5? ounces of the lean meat and beans group daily. Dry beans are naturally low-fat. Choose fat-free ingredients, recipes with less fat and meat, and add beans to your recipe until each serving includes ? to 1 cup. Taste the dish and increase the seasoning in the recipe to keep the original flavor. Write the change and amount on the recipe so you can easily do it again.
For example, Taco Burrito Filling, page 67: 1 pound hamburger, 1 can chili beans, 1? cups cheddar cheese. 1 taco = 1/8 cup beans; 271 calories, 35% calories from fat per taco.
Three months later, change Taco Burrito Filling recipe: 1 pound hamburger, 2 cans chili beans, reduced-fat cheese. 1 taco = ? cup beans; 271 calories, 24% calories from fat per taco.
TABLE OF CONTENTS
INTRODUCTION................................................................................................................................ 2 BEAN ARITHMETIC..........................................................................................................................2 HOW TO COOK DRY BEANS...........................................................................................................2 NUTRITION INFORMATION..........................................................................................................13 MAIN DISHES AND CASSEROLES ..............................................................................................19 SALADS............................................................................................................................................. 97 SOUPS/STEWS/CHILIES............................................................................................................... 125 MISCELLANEOUS......................................................................................................................... 165 INDEX.............................................................................................................................................. 187 INSIDE THE PYRAMID - TIPS......................................................................................................191
Soup recipe pictured on the cover is Senate Bean Soup, page 131, with diced red and green peppers.
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