![\"Celebrating](\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2018\/07\/50th-EFNEP-National-Logo-opt-300x212.jpg\"){kind=logo}
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<\/strong>Looking for ways to save money on food?<\/h3>\nThe EFNEP<\/strong> newsletter has always given you great ideas on how to save money on food. Now, these ideas are even easier to spot. Look for this picture in the EFNEP<\/strong> newsletter to find great tips to save money on food. SAVE MONEY.<\/strong><\/p>\n Dry beans and peas are the mature forms of legumes such as kidney beans, pinto beans, lima beans, black-eyed peas, and lentils. Legumes have an assortment of shapes and colors depending on the variety.<\/p>\n Some common legume varieties grown in Maine include Yellow Eye, Jacob\u2019s Cattle, Pinto, Soldier, Navy, Black Turtle, and Vermont Cranberry beans. Although beans are an inexpensive plant protein, they are often avoided due to needing a long preparation time. Check out the two soaking techniques in the Food Bites<\/a> section of this newsletter to find the method that best fits your lifestyle (or try the tips for using canned beans in the Ask EFNEP<\/a> section of this newsletter.)<\/p>\n Dry beans, peas, and lentils are unique foods that fit in two MyPlate<\/a> food groups. They can be considered a protein food or as part of the vegetable group. Cooked dry beans contain 100 to 130 calories per half-cup serving and are a nutritional powerhouse. Dry beans contain protein, carbohydrates, fiber, B-vitamins, and minerals such as iron. Dry beans are also very low in fat and naturally sodium and cholesterol-free.<\/p>\n Dry beans are a great source of dietary fiber. A one-half cup serving of cooked dry beans can contain 6 to 8 grams of fiber. Beans also contain soluble fiber that helps lower unhealthy blood cholesterol levels and reduce the risk of heart disease and stroke. To reduce gas, add beans to your diet in small amounts (about \u00bc cup at a time) so your body can adjust to the increase in fiber over time.<\/p>\n Most beans can be substituted for one another in recipes, but their cooking time may vary. Below are several types of beans and the types of meals and recipes that they are commonly used in. Cooking times for dried beans can be found in the Food Bites<\/a> section of this newsletter.<\/p>\n
\n<\/a>Featured Article:<\/strong>
\nDried Beans, Peas and Lentils<\/h3>\n![\"assorted](\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2020\/09\/dried-beans-peas-and-lentils-1024x583.jpg\")
Kate Yerxa, Extension Educator<\/em><\/p>\n
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<\/b><\/h4>\n![\"Make](\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2020\/09\/bean-dip-food-nutrition-facts-label.jpg\")
<\/a>1 can (15.5 ounces) or 1 \u00be cup cooked kidney beans, white beans (great northern or cannellini beans), black beans or chickpeas, drained and rinsed