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With the high prices of food today, more people are realizing dried beans and peas not only

are economical but also are delicious, versatile and very nutritious. In fact, they provide

more protein for your money than most kinds of beans. Considered both a vegetable and a

protein, beans/peas have the distinction of being the only food listed in two places on the

USDA MyPyramid. Dried beans and peas are among nature's most nutritiously complete foods.

High in vitamins and nutrients — like protein, potassium, complex carbohydrates and fiber,

and they are low in calories, sodium and fat. One cup of cooked dried beans or peas provides

about one-fourth of an adult's daily protein requirement. However, served alone the protein

in peas and beans is incomplete, which means it lacks some of the essential amino acids

necessary for growth and repair of the body tissue. But the protein becomes complete when

beans/peas are combined with cereal, rice, pasta or served with milk or cheese. Red beans

and rice, a Louisiana favorite, is a good example of a dish that provides complete protein.

Beans and peas, classified as legumes, are high in potassium, necessary for normal

functioning of nerves and muscles. One cup of cooked beans or peas provides more potassium

than one banana. They also supply more calcium and iron per cup than three ounces of cooked

meat. Legumes are second only to wheat bran as the best plant source of dietary fiber and

contain about 9 grams of fiber per cooked cup. Both soluble and insoluble fiber are present,

making this an excellent source to help supply your daily goal of 20 to 35 grams of fiber.

The dry bean family is large and colorful — some catalogs record more than 180 varieties.

The kinds of beans sold in different parts of the country reflect regional supply and

preference. The more common dried beans marketed in our area are: Pea (navy) beans are

small, white, oval beans. Different kinds vary somewhat in size. They are used for baked

beans, soups and casseroles. Great Northern beans are larger than navy beans, but have the

same white color. They are somewhat flat in shape and are used in soups, salads, casserole

dishes and home baked beans. Lima (butter beans) are broad and flat. Baby limas are smaller

than standard limas but similar in shape. These are used in many delicious and inexpensive

dishes. This bean is both eaten green and used dried. Kidney beans come in two types: the

"dark red" and the more common "light red." Some kidney beans are white. They are used for

baked beans, in chili con carne and other Mexican dishes, and add zest to salads. Pinto

(Indian beans) are the same species as the kidney and red bean. They are the beige, colored

and speckled bean from the Western United States and the "frijoles" of Mexico. Popular types

of dry peas in our area are: Black-eyed peas are actually beans that are small, oval shaped,

creamy white with a black spot on one side. They are used primarily as a main dish

vegetable. Hoppin' John is a popular dish made with black-eyed peas. Green split peas have

had their skins removed. These are special grown whole peas that are dried and their skins

are removed by a special machine. A second machine then breaks the peas in half. Ham and

split peas go well together, and they combine best in old-fashioned split pea soup. Crowder

peas and field peas also are available in the dried form. When buying dried beans and peas

one pound or 2 cups will give you about 5 to 6 cups of cooked beans. A 15?-oz. can (drained)

will give you 1?2/3 cups of cooked beans.