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Recipes & Nutrition Analysis for Beans and Pulses

Tips:

When choosing whole dried beans, look for firm, clean, whole beans without cracks and broken seed coats.

When storing dried beans, store at room temperature in an airtight container to protect them from moisture.

When using dried beans, soak overnight to increase digestability. For every cup of dried beans, add 3 cups of water - or simply PLENTY of water - and let soak at least 8 hours, or overnight. Dried beans will expand 2 1/2 to 3 times their original size after cooking. To prevent tough skins, do not add salt to the beans until just before serving.

Beans freeze well - you can cook first and freeze, or if you soaked beans but missed the chance to cook it right away, you can freeze the rehydrated beans in air-tight bags to extend the shelflife for a week or so.

When using canned beans, always drain and rinse thoroughly before consuming. One 15-16 oz. can of beans is about 1 2/3 cups of drained beans.

ref: Fruits and Veggies More Matters. U.S. Dry Bean Council. Idaho Bean Commission.

Garbanzo Beans/Chickpeas:

  • If using dried chickpeas, soak them overnight and then discard the soaking water before cooking. This will decrease the cooking time and increase their digestibility.
  • If using canned beans, rinse the beans thoroughly under cool water to remove excess sodium.

Lentils:

Lentils come in many different varieties and are great in soups, stews, and salads or served over rice. Unlike other legumes, lentils do not require soaking before cooking. There are three main varieties of lentils:

  • Brown: The least expensive, soften when cooked and are great in soups.
  • Green: Also called French lentils; these are great in salads, as they stay firm when cooked.
  • Red: These cook the most quickly, and turn a warm golden color when cooked.  Red lentils are great when used in purees and dal (Indian lentil curry).

ref: Fruits and Veggies More Matters

Show only recipes in season

Bean & Macaroni Soup

The word soup is derived from a Sanskrit word meaning “good nutrition.”  This Bean &Macaroni Soup is quick and easy, flavorful and colorful, and packed with nutrient-rich vegetables, herbs, and spices.

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Bean Burrito

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Black Bean & Corn Salsa

This recipe is by Wenatchee School District. The salsa is a hit among the students, and was shared by Kent Getzin, the Foodservice Director, at WSDA's Farm to School workshop (mobile tour) in 2012.

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Black Bean and Rice Veggie Wrap - HUSSC

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Black Bean Vegetable Wrap - USDA

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Falafel

Traditinally, falafel is a deep-fried ball or patty made from ground chickpea and/or fava beans. You bake the pattie in this recipe. Falafel balls may also be eaten alone as a snack.

Recipe courtesy of FareStart - FareStart prepares fresh, local, and seasonal food in their dedicated kitchen and provides nutritious, quality meals to local childcare centers and schools.

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Geeze Louise Broccoli Mac & Cheese - HUSSC

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Marinated Black Bean Salad

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Mexican Lasagna

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Pork Street Taco with Green Chickpea Guacamole, Beans & Veggie Salsa, and Cilantro Chipotle Lime Cream Sauce

Wenatchee's Winter Taste Washington Day 2015 menu - student approved mock guacamole is sure to please not just your students but also your food service budget :)

Recipes courtesy of Wenatchee School District - also presented by Kent Getzin, food Service Director during the Farm to School Demo Luncheon at the WSDA Farm to School Summit held in Wenatchee, WA (April 15-16, 2015)

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Red Beans and Rice

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Refried Beans

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Student Choice Broccoli and Pasta - HUSSC

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Sweet Potato & Black Bean Salad

This sweet and savory salad with its tangy sweet dressing and fresh undertones is a crowd pleaser.

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Traditional Boston Baked Beans

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Vegetable Chili

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Veggie Soft Taco with Black Beans & Cabbage

Recipe adapted from FareStart recipes - FareStart prepares fresh, local, and seasonal food in their dedicated kitchen and provides nutritious, quality meals to local childcare centers and schools.

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White Bean Ranch Dip

Healthy, low-fat dip that goes so well with Washington-grown vegetable sticks or coins! Recipe courtesy of Wenatchee School District.

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