Know Your Ingredients
In the quest to provide food that is economical, high in nutrition and good for your family table, beans, lentils and peas continue to be the choice staple of people of every culture. They are high in protein, fiber, potassium, vitamin B and amino acids.
There are numerous varieties available almost anywhere you might live and with the springing up of specialty stores, both in neighborhoods and on-line, there is no longer an excuse for not serving up the best for you and your family.
To get to know your beans, lentils and peas, we have put together a list of the most popular types along with a description of what they are. Once again, we have used as a reference for some of the information included in this article, Cooking Ingredients by Christine Ingram.
Beans
Navy — a small white kidney-shaped bean that is very tender when cooked. These beans are great to use in soups and are what is typically used when making baked beans. They are very popular in Spain, Portugal and South America.
Pinto Beans — A small orange-pink color with rust colored flecks, the pinto bean is very popular in Mexican cooking.
Cannellini Beans — Creamy white Italian beans, slightly larger and fatter than white or navy beans. These beans when cooked have a fluffy texture and are typically used in the classic Italian minestrone. They are especially good with the addition of sausage, tomatoes and garlic as hearty stew.
Kidney Beans — a mahogany-red color, these beans have a soft, mealy texture when cooked and are popular in South American cooking. These are especially good with the addition of a raw red onion as a topper and served with a side of steamed rice. These beans are also very popular when making red beans and rice in places like Louisiana and the Caribbean Islands.
Soissons — A large white haricot bean, these are considered among the best in the bean family. They are very popular in French cooking and essential to making cassoulet.
Chickpeas/Garbonzo Beans — resembling hazlenuts, chickpeas have a nut-like flavor and creamy texture. The typically require a long time to cook and is the key ingredient for hummus and falafel which are very popular Mediterranean and Middle Eastern dishes. They are also very popular in Indian vegetarian cooking.
Black Beans — shiny and kidney-shaped, black beans are very popular in Caribbean and African cooking. They are very nice in soups or in bean salads and casseroles.
Black-Eyed or Cowpeas — a tan color with a distinctive black eye, these peas are essential to Creole and Cajun cooking. They are great in soups and salads and casseroles.
Butter Beans and Lima Beans — Very similar in flavor and appearance, these butter beans are flat and kidney-shaped. They are well-known in Britain and popular in other parts of Europe, in particular Greece. They are also very popular in the US. It is the main ingredient in succotash.
Broad or Fava Beans — first cultivated by the ancient Egyptians, when fresh they are green and change to brown when dried. They are rather floury in texture and the outer skin can be tough and chewy, causing most people to remove it after cooking. Makes a great addition to meat stews of lamb or beef as well as hearty vegetable soups.
Lentils and Peas
Green and Brown Lentils — Unlike their counterparts, these peas take longer to cook and do not disintegrate when cooked. They are ideal for warm salads, casseroles and stuffings.
Red Split Lentils — also known as Egyptian lentils, this variety is quick-cooking (about 25-30 minutes) and when cooked has the appearance of a thick puree. They are great as soup thickeners and for use in casseroles. Very popular in Middle-Eastern recipes.
Puy Lentils — tiny and dark blue-green, these lentils grow in the volcanic soil of the Auvergne region of France and named after the French town of Le Puy. Not readily available in some areas, they are considered to be far superior in taste and texture. They are also more expensive. Great when used in warm salads and when served with smoked fish, casseroled game and braised in white with herbs.
Yellow Lentils — lesser known and similar to the red variety and make a good accompaniment for winter dishes.
Yellow and Green Split Peas — like split lentils, these do not hold their shape when cooked making them perfect for casseroles and soups. They are widely-known in Europe, especially in Germany and Scandinavia.
Marrowfat Peas — so called because of their high nutritional value. Larger in size than the split pea, they are used to make the traditional British dish, “mushy” peas. These require soaking overnight before use.
*As a special gift to a family who might be in need, package a half dozen bags of different kinds of peas and beans in canning jars a make it a gift to them. The jars are nice because they can be reused for future storage needs; and they look nice in the cupboard.