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Public Service Announcement
Cool Stuff About Beans!
Did you know Minnesota ranks 4th in the nation for dry bean production? In 2005, Minnesota farmers planted 145,000 acres. This is like planting 110,000 football fields of dry beans! The top three varieties grown in Minnesota are pinto, navy, and dark red kidney beans.
Beans have been grown for over 7,000 years in Peru and southern Mexico. Beans belong to the family of plants called legumes. A legume is a plant that produces seeds in a pod (fruit) and has the ability to fix atmospheric nitrogen into the soil. Dry beans expand to about 2-1/2 times their original size when soaked.
Beans are one of the most nutritionally complete foods available. In fact, no other food comes close to beans in providing protein, complex carbohydrates, iron, magnesium, zinc, potassium and soluble fiber together in high amounts.
Beans are the only food that fit into two food groups on the USDA’s MyPyramid: vegetable and protein.
Ask your family to pick some up at your local farmer’s market or FARM NAME. You can eat them fresh in salads, burritos, soups, or on you can eat them using the recipe in this month’s newsletter. Today at lunch you will have the opportunity to sample beans in FOOD ITEM from FARM NAME/CITY.
Newsletter
In [MONTH] your child tried [FOOD ITEM] with locally grown beans from [FARM NAME] in [CITY]. Prepare this delicious recipe with your family and ask your child(ren) if they can answer the following trivia questions.
- Minnesota ranks 4th in the nation for dry bean production. The top three varieties grown are pinto, navy, and dark red kidney beans. How many football field-sized areas of beans were planted in Minnesota in 2005?
- Why are beans considered “nutritionally complete” foods?
- Beans are the only food that fit into two food groups on the USDA’s MyPyramid. What are those two food groups?
Recipe for Beans
(Choose from among the Home Recipes for beans, and insert a recipe here.)
Trivia Answers
- About 110,000 football fields or 145,000 acres.
- No other food comes close to beans in providing protein, complex carbohydrates, iron, magnesium, zinc, potassium and soluble fiber together in high amounts.
- Vegetable and protein.
Fun Facts
History and Origin
- Beans have been an important part of the human diet for thousands of years and are one of the earliest food crops cultivated.
- Common beans were domesticated about 7,000 years ago in both Peru (the Andean center of domestication) and southern Mexico (the MesoAmerican center of domestication). Both centers of domestication have a wide array of colors.
- In fact, in Mexico, the Native people developed white beans, black beans and all other colors and color patterns. In the Andes the same is true, but very lively and bright colors were developed. The tribes in Mexico started cultivating small-seeded varieties, while at the same time, the natives in Peru were developing large-seeded types. Since Native tribes crisscrossed the American continent, these beans and native farming practices spread gradually all over North and South America as groups explored, migrated and traded with other tribes.
- By the time Portuguese and Spanish explorers discovered the New World, several varieties of beans were already flourishing. The early explorers and traders subsequently shared American bean varieties around the world, and by the early 17th century, beans also were popular crops in Europe, Africa and Asia.
Nutrition
- The calorie content of one cup of cooked beans is equal to one cup of cooked rice, pasta, or a 7-ounce baked potato; yet beans are substantially higher in dietary fiber. Beans are very low in sodium and offer many of the same nutrients as meat, but without the fat and cholesterol. They also provide more nutrients than a serving of oatmeal or oat bran.
Did you know…?
- Pinto beans are various shades of brown and tan. Much of Minnesota's production of pinto beans is in the western portion of the state, the soil rich Red River Valley area. Pinto beans are commonly used in Mexican dishes such as refried beans.
- Navy beans are small, round, white, pea-shaped beans. Navy beans are mostly canned as ready-to-use products or for use as an ingredient in other dishes.
- Dark red kidney beans are large and kidney-shaped. Mostly canned, these beans are often used in chili, soups and salads.
- The physical shape of the seed helps distinguish beans from peas and lentils. Usually, beans are kidney-shaped or oval, peas are round and lentils are flat disks. Most dry beans grown in this country belong to the species Phaseolus vulgaris, or common bean.
- The term "dry beans" includes varieties of beans other than green beans, string beans and soybeans. Dry beans are available uncooked in sealed bags or pre-cooked in cans.
- Beans are planted in May or June in Minnesota and take about 12-14 weeks to grow to full height. Once the plant has matured, it begins to develop small flowers that vary in color depending on the bean variety. The flowers give way to pods, within which the small beans begin to form.
- The warm summer days ripen the beans inside the pods. One or two weeks before harvest, the plants change color from green to golden yellow, signaling they are ready for harvest. The American bean harvest begins in August and continues in various parts of the country until late October.
- Americans are the chief consumers of beans. Per capita consumption is approximately 7.5 pounds. Twenty percent of American-grown beans are shipped to international markets, helping to feed the world.
How to Eat Beans
- top salads with drained, cooked beans
- add chopped vegetables such as onions, tomatoes, and
- peppers to cooked beans and toss with your favorite low-fat salad dressing
- add beans to your favorite salsa
- make chili with two or more varieties of beans
- add another bean variety to canned chili
- top cornbread with chili
- serve a side of baked beans
- roll up a burrito shell with beans, lettuce, tomatoes, and cheese
- add beans to your favorite soup
- add beans as a topping for tacos
- have a bean dip with tortilla chips
The above information was compiled from:
www.beansforhealth.org/links.html
www.northarvestbean.org/
www.mda.state.mn.us/news/publications/kids/maitc/drybeans.pdf
Tasting Poster
Three-Column Poster
Home Recipes
Bean Burrito
Number of servings: 10
Serving size: 1 burrito
- 1/4 cup chopped raw onion
- 3/4 tsp granulated garlic
- 1/4 tsp black pepper
- 1 1/2 cups tomato paste
- 3/4 cup water
- 1 3/4 tsp chili powder
- 1 1/8 tsp cumin
- 1/2 tsp paprika
- 3/4 tsp onion powder
- 1 3/4 cup dry pinto beans
- 1 cup shredded lowfat cheese (cheddar or colby)
- 10 flour tortillas, 7-8" diameter
One day in advance, soak the beans in enough water to cover. Store in the refrigerator. Alternative to overnight soaking: cover beans with water in a pot, bring to a boil and boil two minutes. Remove from heat and let stand one hour. When ready to cook: Drain the soaking water and add fresh water according to the recipe. Add 1/2 tsp salt. Bring the beans to a boil and boil gently with the pot lid tilted until tender, about 2 hours. Use hot beans immediately, or refrigerate until ready to make burritos.
Mix onions, granulated garlic, pepper, tomato paste, water, and seasonings. Blend well. Simmer for 15 minutes. In a large mixing bowl, puree cooked beans for 4-5 minutes with an electric mixer on medium speed until beans are a smooth consistency. Add the onion and tomato paste mixture and the shredded cheese to the pureed beans. Steam tortillas for 3 minutes or place in the oven to warm to prevent tears when folding. Portion bean mixture with (1/2 cup) onto each tortilla. Fold around beans envelope style. Place folded burritos seam side down on sheet pans which have been lightly coated with nonstick spray. Bake at 375° F for 15 minutes. Serve hot. Optional: sprinkle additional shredded cheese over each burrito before serving.
Black Bean Veggie Wrap
Number of portions: 10
Size of portion: 1 wrap
- 2 1/3 cups dry black beans
- 2 1/3 cups brown rice
- 6 ozs mild cheddar cheese
- 1/2 CUP (grated) raw carrots
- 1/2 CUP (shredded) iceberg lettuce
- 1/2 CUP (chopped) red cabbage
- 1/4 cup + 1 Tbsp Ranch dressing
- 1/4 cup + 1 Tbsp salsa
- 10 whole wheat flour tortillas
- 1 medium tomato, sliced into 10 slices
One day in advance, soak the beans in enough water to cover. Store in the refrigerator. Alternative to overnight soaking: cover beans with water in a pot, bring to a boil and boil two minutes. Remove from heat and let stand one hour. When ready to cook: Drain the soaking water and add fresh water according to the recipe. Add 1/2 tsp salt. Bring the beans to a boil and boil gently with the pot lid tilted until tender, about 2 hours. Drain beans and chill in the refrigerator.
In a large bowl, combine cooled beans, rice, shredded cheese, shredded carrot, shredded lettuce, and shredded cabbage. Mix ranch dressing and salsa. Toss with vegetable mix. Place 3/4 cup bean mixture in each tortilla. Top with tomato slice and roll. Secure with toothpick; slice in half. Serve cold.
Marinated Black Bean SaladNumber of portions: 10
Serving size: 1/2 cup
- 1 1/2 cups dry black beans
- 1 1/4 cups frozen, thawed yellow corn kernels
- 1/4 CUP (chopped) sweet green pepper
- 1/4 CUP (chopped) sweet red pepper
- 2 TBSP (chopped) onion
- 1 1/2 Tbsp lemon juice
- 1 1/8 tsp dried parsley
- 1 Tbsp cumin
- 1/2 tsp granulated garlic
- 2/3 cup salsa
- 2 1/4 tsp vegetable oil
One day in advance, soak the beans in enough water to cover. Store in the refrigerator. Alternative to overnight soaking: cover beans with water in a pot, bring to a boil and boil two minutes. Remove from heat and let stand one hour. When ready to cook: Drain the soaking water and add fresh water to cover the beans. Add 1/2 tsp salt. Bring the beans to a boil and boil gently with the pot lid tilted until tender, about 2 hours. Drain beans and chill in the refrigerator.
Combine black beans, corn, green peppers, red peppers, and onions in a large bowl. For dressing, combine the lemon juice, parsley, cumin, granulated garlic, salsa, and oil. Pour dressing over salad and toss lightly to combine. Spread into a shallow dish and refrigerate. Serve cold. Optional: sprinkle with Monterey Jack cheese before serving.
Special Tips: This salad is a colorful accompaniment for Tacos. Black beans can be rinsed to brighten their color.
Mexican LasagnaNumber of portions: 10
Serving size: 1 piece
- 2 1/3 cups dry pinto beans
- 1 1/2 lbs. ground beef
- 1 Tbsp. ground oregano
- 2 1/4 tsp cumin
- 2 1/4 tsp onion powder
- 1 1/8 tsp granulated garlic
- 8 ozs dry lasagna noodles
- 10 ozs shredded Monterey Jack cheese
- 1 1/2 cups salsa
- 1 1/2 cups water
One day in advance, soak the beans in enough water to cover. Store in the refrigerator. Alternative to overnight soaking: cover beans with water in a pot, bring to a boil and boil two minutes. Remove from heat and let stand one hour. When ready to cook: Drain the soaking water and add fresh water according to the recipe. Add 1/2 tsp salt. Bring the beans to a boil and boil gently with the pot lid tilted until tender, about 2 hours. Drain. Process beans in food processor, or puree with an electric mixer, until smooth.
Brown ground beef. Drain. Combine pureed beans, ground beef, oregano, cumin and garlic powder. Assemble ingredients as follows: in a 9 x 13" pan which has been lightly coated with nonstick spray. Reserve 1/4 of the cheeese. Arrange lasagna noodles in bottom of pan. Spread 1/4 bean mixture over noodles; sprinkle with 1/4 of the remaining cheese. Repeat layers, using lasagna noodles and 1/4 of the bean mixture and cheese; top with remaining lasagna noodles. Mix salsa and water; pour over the pan of lasagna. Bake, covered with aluminum foil: 350° F for 1 ¼ -1 ½ hours. Uncover and sprinkle each pan with reserved cheese; bake until melted, 5 to 10 minutes longer. Remove pans from oven. Uncover. Let stand for 15 minutes before serving. Serve hot.
Red Beans & RiceNumber of portions: 16
Portion size: 1/2 cup
- 1 qt + 3 1/4 cups water
- 1/2 tsp black pepper
- 1/2 tsp creole seasoning
- 1/2 tsp salt
- 1/8 tsp (leaves) thyme
- 1/2 tsp garlic powder
- 1/4 tsp dried parsley
- 2 bay leaves
- 1 3/4 cup dry pinto beans
- 12 ozs turkey ham
- 1/2 cup chopped onion
- 1 3/4 cup brown rice
One day in advance, soak the beans in enough water to cover. Store in the refrigerator. [Alternative to overnight soaking: cover beans with water in a pot, bring to a boil and boil two minutes. Remove from heat and let stand one hour.] When ready to cook: Drain the soaking water and add fresh water according to the recipe. Add all the ingredients, except the rice. Bring to a full boil, turn down heat to a simmer, and cook for 45 minutes. Add the brown rice and simmer for another 35 - 45 minutes or until rice is tender.
Refried Beans- 1 lb. dry pinto beans (about 2 1/2 cups)
- 1 qt. + 3 cups of water
- 1/2 tsp salt
- 1/4 cup chicken broth
- 1 1/2 Tbsp vegetable oil
- 1/2 cup shredded lowfat cheese (cheddar or colby)
One day in advance, soak the beans in enough water to cover. Store in the refrigerator. Alternative to overnight soaking: cover beans with water in a pot, bring to a boil and boil two minutes. Remove from heat and let stand one hour. When ready to cook: Drain the soaking water and add fresh water according to the recipe. Add 1/2 tsp salt. Bring the beans to a boil and boil gently with the pot lid tilted until tender, about 2 hours. Use hot beans immediately, or refrigerate until ready to make refried beans.
Refried Beans: Heat and drain pinto beans. Place beans, stock, oil, and seasonings (optional) in a large bowl. Blend with an electric mixer for 3-5 minutes on medium speed until smooth or to desired consistency. Pour mixture into baking pan which has been lightly coated with nonstick spray. Bake at 350° F for 30 minutes. Sprinkle shredded cheese over the pan. Serve hot.
Traditional Boston Baked BeansNumber of Portions: 10
Size of Portion: 1/2 Cup
- 3 1/8 cups water
- 1 3/4 cups dry navy beans
- 1 1/2 Tbsp molasses
- 1 Tbsp ketchup
- 1 1/2 Tbsp packed brown sugar
- 1/4 tsp dry mustard
- 1/8 tsp paprika
- 1/2 tsp salt
- 2 Tbsp + 1 tsp vegetable oil
- 1/4 cup chopped onion
- 1/8 tsp ground cloves
- 1/4 cup water
- 2 slices of bacon
One day in advance, soak the beans in enough water to cover. Store in the refrigerator. Alternative to overnight soaking: cover beans with water in a pot, bring to a boil and boil two minutes. Remove from heat and let stand one hour. When ready to cook: Drain the soaking water and add fresh water according to the recipe. Bring the beans to a boil and cook, covered, for 7 minutes.
Add the remaining ingredients except the bacon. Cut up bacon and saute (or use precooked bacon and dice). Add cooked, crumbled bacon to the beans. Pour bean mixture into a well-greased pan. Cover and cook covered until the last half hour. Remove cover during last half hour of baking to brown beans. Bake at 325- 350° F. for 2 1/2 - 3 hours.
Vegetable ChiliNumber of portions: 10
Portion size: 3/4 cup
- 2 1/2 tsp vegetable oil
- 1/4 cup chopped raw onion
- 2 Tbsp chopped raw green pepper
- 2 Tbsp + 1 tsp chili powder
- 1/4 tsp ground cumin
- 3/4 tsp granulated garlic
- 1/2 tsp onion powder
- 3/4 cup (packed) brown sugar
- 1 quart of canned crushed tomatoes
- 2 cans of whole tomatoes
- 2 15-ounce cans of kidney beans
- 1/2 cup bulgur
- 3/4 cup plain lowfat yogurt
- 2 1/2 cups shredded cheese (lowfat cheddar or colby)
Heat the oil in a stock pot. Add the onions and sauté 3 minutes, until translucent. Add the green peppers and sauté 2 minutes, until tender. Add the chili powder, cumin, granulated garlic, onion powder, hot sauce (optional), brown sugar, and tomatoes. Simmer 15 minutes, uncovered. Add the kidney beans and bulgur. Simmer 15 minutes, uncovered. Add yogurt and stir to blend. Sprinkle ¼ cup of Cheddar cheese on top of each portion when served.
Special Tip: This dish can be used as a filling in Tacos, Taco Salad, or Burritos.
Photos
Use these photos as needed in newsletters, for promotional posters, etc.
Right-click on an image's caption to save a larger, print-ready version of the photo to your computer. Choose "Save link as ..." or "Save target as ..." or "Save image as ..." from the pop-up menu that will appear.
Print-quality photos are JPEG files with maximum size of 1.5 Mb.
 Variety of Dry Beans photo by Brett Olson Renewing the Countryside |
 Pinto Beans photo by Brett Olson Renewing the Countryside |
 Minnesota dry beans photo provided by Northarvest Bean Growers Association |
