{"id":33028,"date":"2025-05-05T09:50:45","date_gmt":"2025-05-05T13:50:45","guid":{"rendered":"https:\/\/extension.umaine.edu\/publications\/?page_id=33028"},"modified":"2025-06-06T10:47:18","modified_gmt":"2025-06-06T14:47:18","slug":"4183e","status":"publish","type":"page","link":"https:\/\/extension.umaine.edu\/publications\/4183e\/","title":{"rendered":"Bulletin #4183, Vegetables and Fruits for Health: Legumes: Dry Beans, Peas, and Lentils"},"content":{"rendered":"\n

Bulletin #4183, Vegetables and Fruits for Health: Legumes: Dry Beans, Peas, and Lentils (PDF for printing)<\/strong><\/a><\/p>\n\n\n\n

By Kate Yerxa, MS, RD, Extension Professor, University of Maine Cooperative Extension<\/em><\/p>\n\n\n\n

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<\/em><\/p>\n\n\n\n

For information about UMaine Extension programs and resources, visit extension.umaine.edu<\/a>.<\/strong>
Find more of our publications and books at extension.umaine.edu\/publications\/<\/a>.<\/strong><\/p>\n\n\n\n

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\u2019s 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.<\/p>\n\n\n\n

Nutrition Information<\/strong><\/h3>\n\n\n\n

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.<\/p>\n\n\n\n

Selection<\/strong> <\/h3>\n\n\n\n

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.<\/p>\n\n\n\n

Type of Bean\/Legume<\/th><\/th>Taste and Common Uses<\/th><\/tr><\/thead>
Black Beans<\/td>\"black<\/td>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.<\/td><\/tr>
Black-Eyed Peas<\/td>\"black<\/td>Black-eyed peas are a slightly sweet, firm bean used in salads, casseroles, fritters, and Southern dishes.<\/td><\/tr>
Chickpeas (Garbanzo Beans)<\/td>\"Chickpeas\"<\/td>Chickpeas have a mild, nutty taste and can be used in savory dishes such as casseroles, curries, soups, stews, and hummus.<\/td><\/tr>
Great Northern Beans<\/td>\"Great<\/td>Great northern beans have a mild, delicate flavor and are used in cassoulet and soups.<\/td><\/tr>
Jacob\u2019s Cattle Beans<\/td>\"Jacob\u2019s<\/td>Jacob\u2019s cattle beans have a rich, nutty flavor and are used in soups and stews.<\/td><\/tr>
Kidney Beans (Dark and Light Red)<\/td>\"Kidney<\/td>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.<\/td><\/tr>
Lentils (Brown, Red, Green, and French)<\/td>\"Lentils\"<\/td>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.<\/td><\/tr>
Lima Beans and Butter beans<\/td>\"Lima<\/td>Butter and lima beans have a mild flavor and are used in succotash, casseroles, soups, and salads.<\/td><\/tr>
Pinto Beans<\/td>\"Pinto<\/td>Pinto beans have a mild taste and are used to make refried beans.<\/td><\/tr>
Split Peas (Yellow and Green)<\/td>\"Split<\/td>Split peas have a sweet flavor and creamy texture. Split peas are used in salads, soups, stews, and casseroles.<\/td><\/tr>
Yellow Eye Beans<\/td>\"Yellow<\/td>Yellow eye beans have a mild flavor and are commonly used to make baked beans and soup.<\/td><\/tr><\/tbody><\/table>
Photos: Black eyed pea, iStock; Chickpea, Pixabay; all other photos University of Maine Cooperative Extension. <\/em><\/figcaption><\/figure>\n\n\n\n

Storage<\/strong><\/h3>\n\n\n\n

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.<\/p>\n\n\n\n

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 \u00bd ounce can of beans equals 1 \u00bd cups of beans. Remember to rinse and drain canned beans before using them to remove added sodium.<\/p>\n\n\n\n

Preparation – Soaking Beans<\/strong><\/h3>\n\n\n\n

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.<\/p>\n\n\n