Extension, Utah State University

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Beans and Lentils Why use beans and lentils?  • Low cost • High in protein, fiber, iron, B-vitamins, and calcium • Low in fat, salt, and cholesterol • Great taste!! COOKING STEP 1:  Wash and Sort Remove damaged beans, small rocks, sticks, and anything that does not belong, then rinse beans in cold water. STEP 2:  Soak For each 2 cups of sorted and washed dry beans, add 10 cups hot water in a pot large enough for beans to expand.  Boil 2-3 min-utes, cover and soak 4-12 hours.  Drain off the soak water and rinse beans. STEP 3:  Cook Put soaked, drained and rinsed beans into a 3-4 quart pot with 6 cups hot water, 2 tbsp vegetable oil, and 2 tsp salt.  Boil gen-tly until beans reach desired ten-derness (usually 1-2 hours).  The best way to judge if they are done is to bite a bean. Quick Soak Method  Completely cover beans with water.  Heat to boil-ing.  Let boil 2-3 minutes.  Set aside for at least one hour.  The longer the soaking time the better.  Longer soaking time makes beans easier to digest and less gassy.  Drain, ULQVH/ DQGFRRN DV GLUHFWHG EHIRUH1Source:  Fakler-Pauley L.  Bean Cuisine.  Utah Department of Health: Salt Lake City, Utah. Utah State University Extension is an affirmative action/equal employment opportunity employer and educational organization.  Issued in furtherance of Cooperative Extension work, Acts of May 8 and June 30, 1914, in cooperation with the US Department of Agriculture, Robert L. Gilliland, Vice President and Director, Cooperative Extension Service, Utah State University, Logan, Utah.  This is a publication funded by a grant from the Food and Nutrition Service (FNS) Food Stamp Program and the US Department of Agriculture (USDA), administered through the State of Utah Department of Workforce Services by USU Extension Service.  This is an equal opportunity program.  If you believe you have been discriminated against because of race, color, national origin, age, sex, handicap, political beliefs, or religion, write immediately to the Secretary of Agriculture, Washington, D.C. 20250. State of Utah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² FKRSSHG5 WRPDWRHV ² GLFHG425 FXS VZHHW RQLRQ +\HOORZ, 0FKRSSHG5 FXSV VKUHGGHG FKHHVH4 FXS FXFXPEHU ²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

November: Beans and Lentils

https://digitalcommons.usu.edu/cgi/viewcontent.cgi?article=1683&amp;context=extension_histall

November: Beans and Lentils

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