Tulare County Office of Education

Network for a Healthy California

Dry Beans

What are Dry Beans?

• Dry beans are a legume.

• Legume plants have seed pods that split along the sides when they are ripe.

• Dry beans are the seeds that grow inside the pods.

There are Many Varieties

Can you name them?

Black BeansGarbanzo Beans

Split PeasBlackeye peas

Red BeansYellow Beans

Reasons to Eat Dried Beans

Dried beans are an excellent source of fiber and folate.

A good source of protein.

Why do you need protein? Find out on the next slide.

What is Protein?

Protein is found in the bones, muscles, hair, skin, and most tissues and organs in our bodies.

Protein and Antibodies

Some proteins form antibodies that keep us healthy by fighting disease and infection. Antibodies like T cells identify and attack viruses and bacteria.

How Much Do You Need?

A ½ cup of dry beans is about one cupped handful.

A ½ cup of dry beans makes about 1 ½ cups of cooked beans.

Boys and girls 5-12 years old need to eat 2½ - 5 cups of fruits and vegetables per day. The amount depends on how active you are.

A Pod in Bean History

Beans were found in Egyptian pyramids that were built more than 4,000 years ago.

A Pod in Bean History

Prior to the Civil War, blackeye peas and other beans were used as food for cows, pigs, and sheep and were a staple in slaves’ diets.

As a result, blackeye peas and corn fields were spared by Union troops during the war.

Confederate Soldier

UnionSoldier

A Pod in Bean History

In the late 1920s, beans became a valuable California crop to use in rotation with beets, barley, and other non-legumes because they add nitrogen to the soil.

Bean plants absorb nitrogen from the air. As the plant begins to die and decompose, the nitrogen is released into the soil.

The air we breath is 21% oxygen

and the rest is nitrogen.

Nitrogen is found in all living things.

Just the Facts

Garbanzo beans are also called “chickpeas” because each little bean has a small beak that looks like a chick’s beak.

Just the Facts

Although they are called a “pea”, blackeye peas are actually a bean and were once called mogette (French for “nun”).

Just the Facts

Kidney beans are named because they are shaped like a kidney.

You have two kidneys in your body about the size of your fist.

Every day, a person's kidneys process about 200 quarts of blood to sift out about 2 quarts of waste products and extra water.

1. Dry beans are also called a ________________.

Legume

2. Boys and girls 5-12 years old need to eat ____ to ____ cups of fruits and vegetables every day.

2 ½ to 5

3. Some proteins form ________ to fight diseases.

Antibodies

4. Before the Civil War, beans were used to feed sailors. True or False?

False. They were used to feed cows, pigs, sheep and slaves.

Test Your Knowledge

Tasting TrioMini Bean Pockets

Preparation time: 10 minutes

Ingredients:1. 9 whole-wheat pitas

2. 3 (15oz) cans black beans

3. 1 jar (16oz) chunky mild salsa

Preparation:

1. Cut each pita into quarters.

2. Drain the beans.

3. In a large mixing bowl, mix together the beans and salsa.

4. Place two tablespoons of the mixture into each pita pocket.Nutrition information per serving:

Calories 66, Total Fat 1g, Saturated Fat 0g, Trans Fat 0g, Cholesterol 0mg,

Sodium 255mg, Carbohydrates 13g, Dietary Fiber 3g, Sugar 1g, Protein 3g

HOW I FELT ABOUT THIS RECIPE

Loved it It was okay Didn’t like it

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•California Department of Public Healthealth