Cooperative Extension Publications

Bulletin #4183, Vegetables and Fruits for Health: Legumes: Dry Beans, Peas, and Lentils (PDF for printing)

By Kate Yerxa, MS, RD, Extension Professor, University of Maine Cooperative Extension

Reviewed by Alexandria Gayton, MS, RD, Nutrition Education Professional, University of Maine Cooperative Extension and Kathy Savoie, MS, RD, Extension Professor, University of Maine Cooperative Extension

For information about UMaine Extension programs and resources, visit extension.umaine.edu.
Find more of our publications and books at extension.umaine.edu/publications/.

Dry beans, peas, and lentils are the mature forms of legumes, such as kidney beans, pinto beans, lima beans, and black-eyed peas, and are known as pulses. Pulses have an assortment of shapes and colors, depending on the variety. Some common legume varieties grown in Maine include Yellow Eye, Jacob’s Cattle, Pinto, Soldier, Navy, Black Turtle, and Vermont Cranberry beans. Although beans are an inexpensive plant protein, they are often avoided due to the time required to prepare dry beans and the potential to cause gas. To reduce gas, add beans to your diet in small amounts so your body can adjust to the increase in fiber over time. Try the soaking techniques below to find the method that fits your lifestyle so beans can become a healthy, inexpensive addition to your diet.

Nutrition Information

Cooked dry beans are a low-calorie, nutrient-rich food. They contain protein, carbohydrates, fiber, B vitamins, and minerals such as iron and potassium. Dry beans are naturally low in fat and sodium and are cholesterol-free. Dry beans are a great source of dietary fiber. A half-cup of cooked dry beans has between 100 and 120 calories and contains 6 to 8 grams of fiber. Beans also contain soluble fiber that helps lower unhealthy blood cholesterol levels and, in turn, reduces the risk of heart disease and stroke.

Selection

When choosing legumes, look for beans, peas, or lentils that are uniform in size and brightly colored for the best quality. 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 where they are commonly used.

Type of Bean/Legume		Taste and Common Uses
Black Beans		Black beans (also called turtle beans) are sweet tasting with a soft texture. They are popular beans in soups, stews, and rice dishes and Latin American cuisines.
Black-Eyed Peas		Black-eyed peas are a slightly sweet, firm bean used in salads, casseroles, fritters, and Southern dishes.
Chickpeas (Garbanzo Beans)		Chickpeas have a mild, nutty taste and can be used in savory dishes such as casseroles, curries, soups, stews, and hummus.
Great Northern Beans		Great northern beans have a mild, delicate flavor and are used in cassoulet and soups.
Jacob’s Cattle Beans		Jacob’s cattle beans have a rich, nutty flavor and are used in soups and stews.
Kidney Beans (Dark and Light Red)		Dark and light red kidney beans have a firm texture and hold up well in soups or other dishes that cook for a long time. Dark red kidney beans are used in soups, cold bean salads, and chili.
Lentils (Brown, Red, Green, and French)		Lentils have an earthy, nutty flavor and are commonly used in soups, stews, and salads. Brown and green lentils have a milder flavor compared to French lentils which have a slight peppery flavor. Red lentils are quick cooking, but do not hold their shape well when cooked and are used to thicken dishes.
Lima Beans and Butter beans		Butter and lima beans have a mild flavor and are used in succotash, casseroles, soups, and salads.
Pinto Beans		Pinto beans have a mild taste and are used to make refried beans.
Split Peas (Yellow and Green)		Split peas have a sweet flavor and creamy texture. Split peas are used in salads, soups, stews, and casseroles.
Yellow Eye Beans		Yellow eye beans have a mild flavor and are commonly used to make baked beans and soup.

Storage

To maintain freshness, store dry beans in a cool, dry place, avoiding high temperatures and high humidity. Store unused dry beans in a resealable zip-top plastic bag or a tightly covered, non-metal container for up to one year. Store cooked beans in a covered container not made from metal in the refrigerator for 2 to 3 days or in the freezer for up to 6 months. Freeze cooked beans in smaller one- to two-cup portions for easy use in recipes.

Two cups (one pound) of dry beans will make 4 to 5 cups of cooked beans. Canned beans are a great substitute for dry beans in recipes. One drained 15 ½ ounce can of beans equals 1 ½ cups of beans. Remember to rinse and drain canned beans before using them to remove added sodium.

Preparation – Soaking Beans

Clean your cooking area and wash your hands before you start preparing beans. Spread dry beans on a clean paper towel or kitchen towel to remove small stones, dirt, and damaged or shriveled beans before cooking. Place beans in a strainer and rinse several times under cold running water. Once beans have been sorted and rinsed, they must be soaked before cooking (lentils, split peas, and black-eyed peas do not require soaking) using one of the three methods below for one pound (2 cups) of rinsed, dry beans.

Method	Instructions	Advantages	Disadvantages
Overnight Soak	In a large pot, cover rinsed beans with cold water. Cover, refrigerate, and soak for 6 to 8 hours or overnight. Drain beans and discard soak water. Rinse beans with fresh, cool water.	No boiling required. Reduces gas-producing compounds with a long soak.	Long soaking time. Requires planning ahead.
Quick Soak	Place rinsed beans in a large pot and add 6 cups of cold water. Cover, bring to a boil, and boil for 3 minutes. Remove from heat, cover, refrigerate, and soak for 1 hour. Drain beans and discard soak water. Rinse beans with fresh, cool water.	Much faster soaking time. Requires less planning.	Fermentation may occur if beans sit in hot water too long.
Hot Soak	Place rinsed beans in a large pot and add 10 cups of water. Heat to boiling and boil for 3 minutes. Remove from heat, cover, and refrigerate for 4 to 24 hours. Drain beans and discard soak water. Rinse beans with fresh, cool water.	Reduces cooking time. Reduces gas-producing compounds. Yields consistently tender beans.	Long soaking time. Requires some planning.

Preparation – Cooking

After the beans have soaked, you will need to cook them so they become tender to use in recipes. Cook the beans using one of the three methods below:

Stovetop

1. Place beans in a large stock pot and cover with fresh, cold water. You can also add 1 to 2 tablespoons of oil if you wish. Adding oil prevents foaming and boiling over. Foam can also be skimmed off during cooking.
2. Place over medium heat; keep cooking water at a gentle simmer to prevent split skins.
3. Since beans expand as they cook, add warm water periodically during the cooking process to keep the beans covered.
4. Gently stir beans occasionally throughout the cooking process to prevent sticking.
5. Depending on the variety, beans take 30 minutes to 2 hours to cook. They should be tender but not mushy.
6. Drain beans immediately after they have reached the desired texture to prevent overcooking.

Start checking the doneness of the beans after about one hour. When cooking, add herbs and spices as desired for added flavor. Do not add acidic ingredients (such as tomatoes) to beans during cooking as it will slow the cooking process. Add salt when beans are almost tender at the end of their cooking time. Adding salt too early in the cooking process can toughen the beans.

Slow Cooker

1. Place the beans in the slow cooker and add enough water to cover them plus two inches. If you’re using one pound of beans or less, a 3 1/2-quart cooker is sufficient. For two pounds of beans, use a 5-quart cooker. Keep in mind that the beans will expand to twice their volume during cooking.
2. If desired, you can also include ingredients like quartered onions or whole garlic cloves by placing them on top of the beans.
3.  Cook the beans on the low setting of your slow cooker until they become tender. Depending on their size, the cooking time will vary between 3 and 6 hours.

Note: Red kidney beans should be boiled on the stovetop for at least 10 minutes before adding to the slow cooker. This step assures that kidney beans are fully cooked. Undercooked red kidney beans contain a high concentration of a compound that can cause sickness. Other types of dried beans contain the compound but in lower concentrations.

Electric Pressure Cooker

If using an electric pressure cooker, you do not need to soak beans. Follow the manufacturer’s instructions for cooking.

---

Kale and White Bean Soup

Servings: 5 | Serving Size: 1 cup

Ingredients

• 6-8 leaves of kale, chopped into 1/2-inch pieces (about 3-4 cups)
• 1 cup chopped onion, medium diced (1/2 inch)
• 1 1/2 cups cooked white beans or 1 (15-ounce) can white beans, rinsed and drained
• 1 tablespoon oil (vegetable, canola, or olive)
• 1 tablespoon garlic, minced
• 4 cups low-sodium vegetable or chicken broth

Directions

1. Wash hands and clean the food prep area.
2. Wash and chop the kale and onion.
3. If using canned beans, drain and rinse. Set aside.
4. Heat oil in a soup pot.
5. Add minced garlic and chopped onions and sauté until translucent.
6. Add kale to onions and sauté for 3-5 minutes or until kale is bright green.
7. Add chicken broth and white beans and bring to a boil.
8. Simmer for 10-15 minutes.

Variation

Add leftover cooked chopped chicken, turkey, or sweet sausage.

---

Hearty Lentil Soup

Serves: 12 | Serving Size: 1 cup

Ingredients

• 5 cups vegetable or chicken broth
• 2 cups water
• 1 1/2 cups lentils, picked over and rinsed
• 1 cup brown rice, uncooked
• 2 (15-ounce) cans diced tomatoes with liquid
• 3 carrots, peeled and sliced (1/4 inch thick)
• 1 large onion, 1/4-inch chop
• 1/2 cup celery 1/4-inch chop
• 2 large garlic cloves, minced (or 1/2 teaspoon garlic powder)
• 1/2 teaspoon dried basil
• 1/2 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• 1 tablespoon dried parsley (optional)
• 2 tablespoons apple cider vinegar
• 1/4 teaspoon salt
• 1/8 teaspoon pepper

Directions

1. Wash hands and clean the food prep area.
2. In a large, heavy saucepan, combine all ingredients.
3. Bring the soup to a boil, reduce the heat, cover, and simmer the soup for 45 to 55 minutes or until lentils are tender. Stir occasionally.
4. If necessary, thin the soup with additional hot broth or water.

---

Lentil Spaghetti Sauce

Serves: 5 | Serving Size: 1 cup

Ingredients

• 1 cup dried lentils
• 2-1/2 cups water
• 2 tablespoons oil (vegetable, canola, or olive)
• 1 medium onion, 1/4-inch chop
• 1 celery stalk, 1/4-inch chop
• 4-5 cloves garlic, minced (or 1 teaspoon garlic powder)
• 2 cups tomato puree
• 1 teaspoon each oregano, basil, and thyme

Directions

1. Wash hands and clean the food prep area.
2. Remove any small stones, dirt pieces, or withered lentils, and rinse the lentils. Combine rinsed lentils and water in a covered pot and bring to a boil. Reduce heat and simmer for 15-20 minutes.
3. Heat oil in a frying pan on medium heat. Add onion and stir for 2-3 minutes; add celery and garlic and stir for 1-2 more minutes.
4. Combine sautéed vegetables, tomato puree, and dried herbs with cooked lentils.
5. Simmer uncovered for about 30 minutes, stirring as needed until sauce has thickened.

---

Black Bean Burgers

Serves: 4 | Serving Size: 1 patty

Ingredients

• 1-1/2 cups cooked black beans (or 1 (15-ounce) can black beans, drained and rinsed)
• 1 egg, beaten
• 1/2 cup breadcrumbs
• 1/4 cup onion, minced, or 1 tablespoon dried minced onion
• 1 teaspoon garlic powder
• 1 tablespoon oil (vegetable, canola, or olive)

Directions

1. Preheat oven to 350°F. Wash hands and clean the food prep area.
2. Mash black beans with a fork or potato masher.
3. Stir mashed beans, egg, breadcrumbs, onion, garlic powder, and oil together until combined.
4. Shape into 4 equal-sized patties, then wash hands.
5. Bake patties on a greased cookie sheet for 10-15 minutes, flip patties halfway through.
6. Heat a skillet over medium heat and with a small amount of oil.
7. Place baked patties in the skillet and cover with a lid. Cook patties for 5 minutes on the first side, then flip patties and cook for 5 more minutes on the other side.
8. Use a food thermometer to check that the internal temperature of 160˚F has been reached.

---

Split Pea Soup

Serves: 8 | Serving Size: 1 cup

Ingredients

• 2 cups dry split peas (yellow or green)
• 2 cups carrots, 1/4-inch slices or medium dice (about 4 large carrots)
• 1 cup onion, 1/4-inch chop
• 2 cloves garlic, minced (or 1/2 teaspoon garlic powder)
• 1 cup celery, 1/4-inch dice (about 3 medium stalks)
• 2 tablespoons oil (vegetable, canola, or olive)
• 1/4 teaspoon pepper
• 1/4 teaspoon salt
• 7 cups low-sodium broth (vegetable or chicken)

Directions

1. Wash hands and clean the food prep area.
2. Sort and rinse split peas; set aside.
3. Wash fresh vegetables under running water before preparing.
4. In a large saucepan, sauté carrot, onion, garlic, and celery in oil until the onions and celery are tender, about 4 to 5 minutes.
5. Add split peas and broth. Bring to a boil. Cover the pot and reduce heat to low.
6. Simmer until peas are as soft as you like, 60 to 90 minutes or longer.
7. Refrigerate or freeze leftovers within 2 hours.

Variations

• When you add the peas and broth, add a ham bone or smoked ham hock, or add 1 cup of chopped, cooked ham.
• Add one washed, peeled, and diced potato when you add the split peas and broth.
• Add 1 tablespoon curry powder and 1/2 teaspoon each of cumin and turmeric. Taste and adjust the seasonings as you like.

Slow Cooker Instructions: This recipe can be made in a 5-quart or larger slow cooker. Put all ingredients except the oil into the slow cooker, cover, and cook on low for 6 to 8 hours or on high for 4 to 5 hours.

To freeze: Store up to 6 months in the freezer in a freezer-grade, airtight container.

---

NOLA Red Beans and Rice

Serves: 4 | Serving Size: 1 cup

Ingredients

Option 1: Using Dry Beans

• ½ pound dry red kidney beans
• 8 cups low-sodium chicken or vegetable stock, broth, or water

Option 2: Using Canned Beans

• 2, 15-ounce cans low-sodium red kidney beans, drained and rinsed
• 2 cups low-sodium chicken or vegetable stock, broth, or water

Other Ingredients for Both Options

• 1 tablespoon oil (canola, olive, or vegetable)
• 2 cloves garlic, minced (1 garlic clove is about 1 teaspoon minced)
• 1/2 cup onion, chopped (1 medium onion is about 1 cup chopped)
• 1 stalk celery, diced (1 celery stalk is about ½ cup diced)
• 1/2 medium green bell pepper, diced (1 medium bell pepper is about ½ cup diced)
• salt to taste (optional)
• 1/2 pound cooked smoked sausage or low-fat kielbasa (or cooked ham, shredded chicken or turkey)
• 1 bay leaf (optional)
• 1/2 teaspoon Cajun seasoning blend
• pepper to taste (optional)

Instructions

Preparation Directions

1. Clean the kitchen area and wash hands with soap and water.
2. Gently rub produce under cold running water. Scrub firm produce with a clean vegetable brush under cold running water.
3. Soak the beans using the method of your choice – traditional soak, hot soak, or quick soak. (Skip this step if you are using canned beans.)
4. Drain and rinse the red beans. (Do this step for soaked beans or canned beans.)

Cooking Directions

1. In a large pot, heat the oil over medium heat.
2. Once the oil is hot, add the garlic, onion, celery, and bell pepper.
3. Stir and cook until the vegetables have softened, 3 to 5 minutes. Reduce heat if vegetables are browning.
4. Add cooked meat, Cajun seasoning, and bay leaf. Stir and cook for 1 to 2 minutes.
5. Add red beans.
6. Add stock, broth, or water, enough to cover the beans. (Reminder, the amount of liquid differs based on the type of bean used; see ingredients for more information.)
7. Bring to a simmer, do not boil.
8. If using soaked beans simmer until beans are tender, 1-½ to 2-½ hours. If using canned beans simmer for 15 to 20 minutes until mixture thickens slightly.
9. For soaked beans only: the mixture can be transferred to a slow cooker on a simmer setting or 325°F oven in an oven-safe pot.
10. Stir well to mash some of the beans and make the mixture a little bit thicker. Season to taste with salt and pepper.
11. Serve with rice, sliced scallions, and a dash of hot sauce.
12. Refrigerate any leftovers as soon as possible or within 2 hours for safety. Use leftovers within 4 days and reheat to 165˚F before consuming. Leftovers can also be frozen in freezer-grade containers or bags and used within 3 to 4 months for best quality.

Notes

• For more information about food and beverage storage, go to the FoodKeeper Website or App (FoodSafety.gov).
• The Nutrition Facts Label does not include optional ingredients.
• The Nutrition Facts Label is based on using turkey kielbasa as the protein source and does not include rice. 

---

Adapted with permission from Garden-Robinson, J., & McNeal, K. (2019). FN1643 All about Beans. North Dakota State University Extension. Revised February 2024. https://www.ndsu.edu/agriculture/extension/publications/all-about-beans-nutrition-health-benefits-preparation-and-use-menus Oregon State University Extension Service. Slow Cooker Beans Recipe. https://extension.oregonstate.edu/imported-publication/slow-cooker-beans.

---

Information in this publication is provided purely for educational purposes. No responsibility is assumed for any problems associated with the use of products or services mentioned. No endorsement of products or companies is intended, nor is criticism of unnamed products or companies implied.

© 2025

Call 800.287.0274 (in Maine), or 207.581.3188, for information on publications and program offerings from University of Maine Cooperative Extension, or visit extension.umaine.edu.

In complying with the letter and spirit of applicable laws and pursuing its own goals of diversity, the University of Maine System does not discriminate on the grounds of race, color, religion, sex, sexual orientation, transgender status, gender, gender identity or expression, ethnicity, national origin, citizenship status, familial status, ancestry, age, disability physical or mental, genetic information, or veterans or military status in employment, education, and all other programs and activities. The University provides reasonable accommodations to qualified individuals with disabilities upon request. The following person has been designated to handle inquiries regarding non-discrimination policies: Director of Equal Opportunity and Title IX Services, 5713 Chadbourne Hall, Room 412, University of Maine, Orono, ME 04469-5713, 207.581.1226, TTY 711 (Maine Relay System).