Nov. 6, 2002

COLLEGE STATION – When the weather turns cooler, it's time to put away outdoor grills and bring stockpots out of storage. Fall is the perfect time to cook up a pot of beans – or bean soup, split pea soup, refried beans or any other legume-based dish.

Elegant, they're not – nor gourmet, haute cuisine, special or fancy in any way, shape or form. But for good solid nutrition at an inexpensive price, legumes are hard to beat.

Legumes – beans and peas – are among the most nutritious foods on the planet, said Dr. Jenna Anding, Texas Cooperative Extension nutrition specialist. Not only are they low in sodium and cholesterol-free, but they are also fat-free (except for soybeans) and full of fiber.

"Legumes also are packed with protein and minerals, including iron, magnesium, phosphorus and potassium," she said. "Legumes can be classified two ways on the U.S. Department of Agriculture Food Guide Pyramid: A half-cup serving of cooked legumes is equal to one serving from the vegetable group or one ounce of meat."

All that nutrition is available at a very small price, she added. "A half-cup serving of cooked dry beans costs as little as 5 cents."

Anding offered these directions on cooking legumes, such as black, garbanzo, great northern, pinto or kidney beans, or peas:

- Wash hands with soap and water.

- Put the dry legumes in a colander that has been placed in a clean kitchen sink and rinse under running water, sorting out any legumes that are broken or defective as well as any pebbles or other debris you might find.

- After rinsing and sorting, put the clean legumes in a large pot; add three to five cups of water for each cup of legumes and let them soak for at least two hours. (Lentils and split peas don't need to be soaked before cooking.)

- After soaking the legumes, drain the water out and add fresh water. Bring to a boil, then reduce heat and cook until tender, adding water when/if needed. Season to taste and serve. Adding ingredients during the cooking time isn't always a good idea, Anding said.

"It is best not to add salt to legumes while they are cooking" because that will make them tough, she said. And "adding acidic foods (such as tomatoes, vinegar or citrus juices) to legumes while cooking will prevent them from absorbing water and cooking properly," she added.

Although salt and acidic foods should be added right before the legumes have finished cooking, Anding said, "seasonings such as garlic, onions and herbs can be added at any time while beans or peas are cooking." Not only are legumes inexpensive, nutritious and easy to cook, they are also easy to store.

Dry legumes should be stored at 70 F or lower, Anding said. "Higher storage temperatures will reduce the quality faster.

"Dry beans are best when used within 12 months after they have been purchased. Legumes stored in more humid conditions should be used sooner." Store dry legumes in airtight containers to prevent insect infestation.

Cooked legumes can be stored in the refrigerator or frozen for future use.

To freeze cooked legumes, put them in airtight, moisture-proof containers and use them within six months, Anding said. "Many people like to prepare large batches of legumes and them store in smaller containers for use.

"To thaw, place the container of frozen legumes in the refrigerator the day before they are needed. Or, for faster thawing, defrost in the microwave."

Refrigerated cooked legumes can be stored in plastic or glass containers and used within four or five days. When reheating, add a tablespoon or two of water and heat to 165 F.

When cooking legumes or any other foods, keep safety in mind. Anding cautioned:

- "Never leave a stove unattended when it is in use."

- "Always store leftover or prepared foods in shallow covered containers, no more than three inches deep. This helps foods cool more quickly and safely."

- "Never place a large pot of cooked beans (or anything else) in the refrigerator or freezer. They may not cool fast enough to prevent food poisoning."

- "Store prepared foods within two hours of cooking."

For more information on legumes, contact a county Extension agent and ask for publication E-43, or visit the Web site at: http://agpublications.tamu.edu/catalog/index.html, click on the link to Foods and scroll down to "Legumes – Dry Beans and Peas: Getting the Most Nutrition for Your Money."