By Dayle Hayes 2013-12-24 13:48:51
Learn more about beans, peas, lentils and other legumes— a unique and versatile vegetable subgroup with a fair share of protein power. “EAT YOUR VEGGIES.” Moms—and nutritionists—have been exhorting us to do this for generations. And so, we dig in to tomatoes, leafy greens, carrots, peppers, potatoes and the like. But, we shouldn’t overlook a particular subgroup of vegetables—one deemed so important that the U.S. Department of Agriculture (USDA) added it as a required element in school lunches. That’s right, we need to eat our beans…and our dried peas…and our lentils and the other foods in the wide-ranging, somewhat-mystifying pulses and legumes category. And before we dig into the nutritional value, health benefits and serving suggestions for these vegetables, it’s clear that we’d better start with a few definitions. That way, we’ll all be on the same page with the terminology—and we can concentrate on exploring new flavors and recipes for both your school and home kitchens. Legume Lingo Legumes refer to a vast group of plants with more than 13,000 different species! All of the plants in this family have fruit that is enclosed in a pod. Many legumes, including peanuts, soybeans, black beans, chickpeas, lentils, peas and green beans, are important food crops for humans around the world. Some well-known legumes—such as alfalfa and clover— provide important animal feed. Others grow wild (lupine, mesquite, etc.) in a variety of climates. Pulses are part of the legume family, but the term “pulse” technically refers only to the mature, dried seed. Dried peas, dried beans (kidney, pinto, red, white, etc.) and lentils are some of the most common pulses eaten in the United States. For thousands of years, traditional ethnic cuisines have been built on combinations of pulses and grains. Examples include beans and corn in Central America; fermented soybean products and rice in Japan; and lentils and wheat bread (or rice) in India. When we are referring specifically to USDA’s Beans and Peas Subgroup for school meal programs, the category includes all canned, frozen and cooked varieties of dry pulses, but not all legumes. For example, • Peanuts, while technically a legume, are credited as a meat alternate only, never as a vegetable. • Fresh legumes (fresh garden peas, cowpeas, butter beans, green beans, etc.) are not included in this group. They are classified either as Starchy or Other Vegetables for the purposes for planning school meals. • Fresh soybeans, known as edamame, are assigned to the Beans and Peas Subgroup. Detailed information about the organization of vegetable subgroups can be found on the MyPlate website at www.choosemyplate.gov/food-groups/vegetables.html. Another complication in understanding this vegetable group is the fact that some specific items have multiple names. A good example is garbanzo beans and chickpeas—the same pulse, just called by two different names. Fava beans and broad beans are another example. Some pulses have different names depending on the region of the country. For instance, cowpeas, field peas, stock peas, Southern peas and black-eyed peas all can refer to the same legume species. Looking at Legumes If beans, peas and lentils are all seeds that grow in pods, how can you tell the difference? The shape is the first giveaway. Dry beans are oval or kidney shaped. There are two main types of dry beans: red beans (pinto, pink, light red kidney, dark red kidney, red, pea beans and black) and white beans (Navy, small white, Great Northern, cannellini and garbanzo). Dried peas are round; types include black-eyed, whole and split. Lentils are flat disks and come in green, red, yellow and black varieties. Health Bean-efits All of the pulses in the Beans and Peas Subgroup have the same basic nutrient profile, which is exactly why they are grouped together. Pulses are all nutrientrich, meaning they provide lots of nutritional value per calorie. With minor differences among types, a 1/2 cup serving of cooked dried beans/peas provides, on average: • 120 calories • 1 gram fat (unless added during cooking) • 0 grams saturated fat, trans fat or cholesterol • 8 grams protein (about as much as 8 ozs. milk) • 8 grams fiber (soluble, insoluble and other types) • 350 milligrams potassium • 40 milligrams calcium • 2 milligrams iron • 140 micrograms folic acid • 1 milligram sodium (unless added during cooking) Canned and frozen beans, peas and lentils (made from dry product) will have similar values, although they can be significantly higher in sodium. Sodium levels can be reduced by rinsing canned products in cold water before reheating or cooking. What’s the bottom line? Pulses are generally an excellent source of fiber and a good source of potassium, which means that they help fill Americans’ gaps for two of the four nutrients of public health concern. That’s why they have their own vegetable subgroup and why the 2010 Dietary Guidelines for Americans recommend that adults consume three cups of legumes per week. Indeed, the health bean-efits of these vegetables extend beyond the numbers printed on the Nutrition Facts label of a bag of lentils or a can of garbanzo beans. Just about every major health association—including those for diabetes, heart disease and cancer prevention—recommends that Americans eat more pulses. It’s the full package of nutrients, antioxidants and fibers working together that help these vegetable powerhouses promote health and wellness. Following are more specific benefits associated with upping your pulse consumption. Optimal intestinal health and regularity. Bulking fibers, like those in the skin of pulses, help keep our intestines working smoothly by decreasing the amount of time food is in the digestive tract. This makes it easier to eliminate waste regularly, decreasing problems with constipation. Some carbohydrates, like the resistant starch in pulses, also help maintain friendly intestinal bacteria that fight “bad bugs.” Reduced risk of cancer. While the cause of most cancers involves both genetic and environmental factors, what we eat can play an important role in prevention. Several international studies have demonstrated an association between eating lots of high-fiber foods, including pulses, and lower rates of cancers, especially those of the colon and rectum. Emerging science also suggests connections to non-intestinal cancers, including breast cancer. Healthier hearts. Numerous studies have shown that people who eat plenty of pulses—as part of an overall healthy diet—also tend to have lower cholesterol levels and better cardiovascular health. Soluble fibers, such as those found in pulses, oats and barley, are effective in helping to lower LDL (bad) cholesterol. The potassium, magnesium and folic acid in pulses also may protect the heart. Research finds that people who consume a high quantity of pulses are less likely to have high blood pressure. Better blood sugar control. Eating plenty of fiber, especially those in the flesh of pulses, can help reduce the risk of diabetes and improve blood sugar control after a diabetes diagnosis. High-fiber foods take more time to digest in the intestine, meaning that food energy is released more gradually into the blood stream. In addition, these undigested fibers travel into the large intestine where they are fermented by bacteria, producing compounds that can have positive effects on the hormones associated with hunger, satiety, insulin sensitivity and blood glucose control. Healthier weights. A high fiber intake—from pulses as well as other foods— also is associated with lower body weight in adults. Fiber does help you feel fuller longer, which may help prevent excessive food intake. Finally, fiber itself does not have any calories, since it passes through the intestinal tract without being digested or absorbed by the body. Serving Pulses at School As you should know by now, the Beans and Peas Subgroup is a required element in the school lunch meal pattern. For all grade levels, 1⁄2 cup total is required per week. The minimum amount of any vegetable, including pulses, which can be credited is 1⁄8 cup. For example, in order to count the black beans on a taco salad toward the weekly requirement, the serving would have to be at least 1⁄8 cup of beans. Beyond the meal pattern mandate, another reason to add more beans, peas and lentils to your menus is their versatility! All items in this vegetable subgroup can be credited as either a vegetable or as a meat/meat alternate—but not as both components in the same meal. A school may offer two distinct servings of beans/ peas (legumes) in a single meal. For example, garbanzo beans may be credited as part of a salad (vegetable component), while kidneys beans are credited in a chili entree (meat/meat alternate component). In addition, pulses are great as a meat alternate for vegetarian and vegan meals, as well as for students who need glutenfree meals. Food scientists are predicting that pulse flours will begin showing up in many more processed foods, since they are high in protein, gluten-free and easily take on the flavor profile of other ingredients. Finally, from a food budget perspective, pulses provide excellent nutrient value for the money! According to one 2013 study, lentils and pinto beans were the lowest-cost vegetable sources of dietary fiber and potassium, providing the most calories per gram and per dollar. (Read more about this study at http://tinyurl.com/veggievalue.) Plus, dried beans, peas and lentils can be used to extend more costly meat proteins. Clearly, there are lots of good reasons to boost the presence of pulses on the plate. But how do you convince your student customers to eat them? First, it may be helpful to understand that there are regional and cultural differences in the consumption of pulses. According to USDA’s Economic Research Service, people in the American South and West already eat two to three times as many beans, peas and lentils as those living in the Northeast and Midwest. Lowerincome groups consumed the most pinto beans and lima beans, while higherincome groups consumed the most garbanzo beans and black beans. Depending on your region and the demographics of your district, pushing pulses may be easy—or more of a challenge. No matter where you live, students are always more likely to eat foods they know from home or local restaurants. Susan Wilson, RD, dietitian/menu planner, Coppell (Texas) Independent School District, knows how much her customers love the Tex-Mex cuisine, featuring beans on almost every plate, at area restaurants. That inspired her to “steal” a Build-Your- Own-Burrito concept—highlighting seasoned black beans—which has become one of the most popular reimbursable school meals at the district’s middle schools. Bean-Corn Salsa and Charro Beans are well received as side dishes and on salad bars. But in this part of the country, hummus is mostly limited to vegetarians who are accustomed to eating it at home. Wilson and Mary Ann McCann, school nutrition director for Taos (N.M.) Municipal Schools, agree that taste testing, marketing and even food coaching are essential steps to introduce any new menu item, including bean, pea and lentil dishes, that may be unfamiliar to students. McCann makes a point to approach those kids who seem to be the “leader of the pack” in the cafeteria; she knows how to use peer pressure…er, a “leading by example” approach to her advantage. While pinto beans are on Taos menus at least twice a week and students love black beans in burritos, McCann encountered resistance when she tried out a white bean in her chili. But in the Pacific Northwest, Chef Garrett Berdan, RD, a Bend, Ore.- based consultant, asserts that White Bean Chili is a very popular item in his area. Berdan is a real bean booster—and a firm believer that, with very little effort, kids will enjoy a wide variety of pulses. They just have to look appealing and be flavorful when kids try them. He loves to see beans and peas on a salad or as part of a food bar, but wants to make sure that they aren’t “blah.” It’s easy to put some pizzazz into any pulse with a few simple additions: pair with a crunchy vegetable (peppers are perfect and colorful), a little pungent flavor (garlic, onion and fresh ground pepper are great), some tang (lemon juice or vinegar) and a bit of oil to hold everything together. Berdan also notes that a splash of vinegar can “brighten” any bean-based dish, even a bean soup! Dr. Robert Lewis, SNS, director of nutrition services, El Monte City (Calif.) School District, knows that flavor and student involvement are key to the acceptability of new items. Pulses are popular components in El Monte menus: Kids enjoy garbanzos on entreÅLe salads, “cowboy beans” as a side with sandwiches and turkey chili with cornbread or in a mini whole-grain bread bowl. Even youngsters in first and second grade approved a Three Bean Salad (garbanzo, red and green beans) at a recent tasting. (Chef Berdan probably would not have been surprised—the salad featured a light Italian dressing.) In upstate New York, Julie Tucker, RD, SNS, provides services to several public school districts through the Broome-Tioga Board of Cooperative Educational Services (BOCES). A branded program works to incorporate pulses on the menu. Tucker believes that a general lack of exposure to such products at home is a significant obstacle—many students had only eaten baked beans before trying a Three Bean Super Salad or Southwestern Corn and Bean Salsa in school taste tests. Jeanne Reilly, SNS, director at RSU #14 in Windham-Raymond, Maine, might just have a solution Tucker can try! Reilly’s Roasted Edamame Salad—featuring corn, tomatoes and basil (fresh from the school garden when available)—is a real hit with students of all ages. (Find the recipe at www.schoolnutrition.org/snmagazinebonuscontent.) As with her colleagues across the country, Reilly urges her peers not to give up and keep seeking ways to boost flavor and presentation. Whether you are harnessing the power of the pinto bean, giving a boost to the black-eyed pea or showing some lentil love, pulses can be great menu additions both at school and at home. Make it a resolution for 2014 to try at least two to three new recipes before summer—get started with some of the suggestions on these pages and online at www.schoolnutrition.org/snmagazinebonuscontent. Dayle Hayes is a nutrition consultant and speaker based in Billings, Mont. You can reach her at EatWellatSchool@gmail.com. FOOD Focus Kitchen Wisdom says . . . Try This! VEGETABLE CHILI BOAT YIELD: 100 servings PER SERVING: 141 cal., 7 g pro., 21 g carb., 5 g fiber, 4 g fat, 1 g sat. fat, 4 mg chol., 159 mg sod., 2 mg iron, 118 mg ca. INGREDIENTS Canola oil—3⁄4 cup, 2 tsps. Onions, fresh—2 lbs., 13 ozs. or 2 qts., 1 1⁄3 cups Bell peppers, green, fresh—2 lbs., 1 oz. or 1 qt., 2 cups Pinto beans, dry, cooked*—2 lbs., 10 ozs. or 1 qt., 2 cups Kidney beans, dry, cooked*—2 lbs., 11 ozs. or 1 qt., 2 2⁄3 cups Black beans, dry, cooked*—2 lbs., 12 ozs. or 2 qts., 1 cup Chili powder—10 ozs. or 1 1⁄2 cups Tomatoes, low-sodium, diced, canned—5 lbs., 6 ozs. or 2 qts., 2 cups or 1 No. 10 can Chicken stock, low-sodium—1 gal., 1 1⁄3 cups Hot sauce—1 Tbsp., 1 tsp. Tomato paste, low-sodium, canned—2 lbs., 4 ozs. or 1 qt. or 1⁄3 No. 10 can Cheddar cheese, reduced-fat, shredded—14 ozs. or 1 qt. Mozzarella cheese, reduced-fat, low-moisture, part-skim, shredded—14 ozs. or 1 qt. Tortilla chips, low-sodium—2 lbs., 4 ozs. or 248 chips DIRECTIONS 1. Dice the onions and bell peppers. If using canned beans, drain and rinse. If using dry beans, use a soaking method (see Notes below). Heat the canola oil in a 20 7⁄8 x 17 3⁄8 x 7-in. roasting pan/square head pan on the top of the stove. 2. Sauté the onions and green peppers for 2-4 minutes. Add the pinto beans, kidney beans, black beans and chili powder. Stir well. Cook for 1-2 minutes. 3. Add the diced tomatoes, chicken stock and hot sauce. Bring to a boil over medium-high heat. Reduce the heat and simmer uncovered for 10 minutes. 4. Add the tomato paste and mix well. Cook for an additional 10 minutes. Critical Control Point: Heat to 135°F or higher for at least 15 seconds. 5. Pour into steamtable pans for service. Critical Control Point: Hold for hot service at 135°F or higher. 6. Combine the Cheddar and mozzarella cheeses. 7. To serve: For each portion, serve the chili with a 6 fl. oz. ladle (3⁄4 cup). Garnish with 2-3 chips and 1 Tbsp. of the cheese blend. Photo, recipe & recipe analysis: Todd Stoltz, school nutrition professional, West Shore School District, New Cumberland, Pa.; Chef Thomas Long, CEC, AAC; and Jaci Scott (teacher), U.S. Department of Agriculture (USDA), Recipes for Healthy Kids Cookbook for Schools, http://tinyurl.com/usdahealthykidscookbook *Notes: Low-sodium canned pinto, kidney and/or black beans can be used instead of dry beans. For pinto and kidney beans, 1 1⁄8 No. 10 cans may be used for this recipe, and 1 1⁄3 No. 10 cans of black beans can be used. Visit www.schoolnutrition.org/snmagazinebonuscontent for instructions on preparing the dry beans. Note that 1 lb. dry pinto beans = ~2 3⁄8 cups dry or 5 1⁄4 cups cooked beans; 1 lb. dry kidney beans = ~2 1⁄2 cups dry or 6 1⁄4 cups cooked beans; 1 lb. dry black beans = ~2 1⁄4 cups dry or 4 1⁄2 cups cooked beans. If serving this recipe as part of the reimbursable meal, adjust the serving size as necessary to meet current meal pattern requirements. According to USDA, one serving, using the legume as a meat alternate, provides 1 oz. equivalent meat alternate, 1⁄4 cup red/orange vegetable and 1⁄4 oz. equivalent grains. Using the legume as a vegetable, one serving provides 1⁄4 oz. equivalent meat alternate, 1⁄8 cup legume vegetable, 1⁄4 cup red/orange vegetable, 1⁄8 cup other vegetable and 1⁄4 oz. equivalent grains. One hundred servings equals ~36 lbs. or 4 gals., 2 qts. KITCHEN WISDOM SAYS . . . • We used canned beans and would recommend substituting vegetable stock in order to keep the recipe vegetarian. • We would recommend using less tomato paste and adding more chili flavoring. • Students in our region like hot flavors, so we thought the recipe tasted flat without more spice. We recommend adding one chopped jalapeño or 2 Tbsps. of cumin to the recipe. Alternately, you could add sides of jalapeño or hot sauce for students to spice up the dish as needed. • Our cost was around 28 cents per serving. LENTIL SALAD YIELD: 24 servings PER SERVING: 264 cal., 11 g pro., 26 g carb., 12 g fiber, 13 g fat, 2 g sat. fat, 0 mg chol., 19 mg sod., 4 mg iron, 30 mg ca. INGREDIENTS Lentils, dry—2 lbs. Carrots—1⁄2 lb. Olive oil—1 1⁄2 cups Black pepper, fresh, ground—1 Tbsp. Vinegar—2⁄3 cup Salt, seasoned—1 Tbsp. Garlic—1 Tbsp. Worcestershire sauce—1 Tbsp. Onions—1 1⁄2 lbs. Hot pepper sauce—1⁄2 tsp. DIRECTIONS 1. Mince the garlic. Chop the onions. Shred the carrots. 2. Cook the lentils until tender; drain. Add the olive oil; cover and refrigerate until cool. 3. Once cool, add the vinegar, garlic, onions, carrots, black pepper, salt, Worcestershire sauce and hot pepper sauce and refrigerate overnight. 4. To serve: Portion 1⁄3-1⁄2 cup per serving. Serve cold. Photo, recipe & recipe analysis: National Onion Association, www.onions-usa.org *Notes: Green peppers, as shown in the accompanying photo for this recipe, can be added as an optional ingredient. If serving as part of the reimbursable meal, adjust the serving size as necessary to meet current meal pattern requirements. KITCHEN WISDOM SAYS . . . • We made variations using white and red vinegar and cooked and raw onions. We liked white vinegar and cooked onions the best; that combination produced a milder flavor. We recommend adding the green peppers as shown in the photo, as the recipe needs more color. • We soaked the lentils in 189°F water for more than 15 minutes. That way, they didn’t get mushy or too soft. • We mixed all of the seasonings together with the vinegar and soaked the onions overnight to blend the flavors better. • Our cost was around 22 cents per serving. SPANISH CHICKPEA STEW YIELD: 100 servings PER SERVING: 241 cal., 8 g pro., 38 g carb., 6 g fiber, 8 g fat, 1 g sat. fat, 0 mg chol., 156 mg sod., 2 mg iron, 93 mg ca. INGREDIENTS Olive oil, extra virgin—3 cups Fresh garlic—6 ozs. or 1⁄2 cup, 2 2⁄3 Tbsps. Onions, fresh—10 lbs. or 2 gals. Paprika, sweet—1⁄2 cup, 2 2⁄3 Tbsps. Cumin, ground—2 Tbsps. Spinach, frozen—9 lbs. or 3 gals. Garbanzo beans/Chickpeas, dry, cooked*—16 lbs., 4 ozs. or 2 gals., 2 qts. or 4 No. 10 cans Raisins, seedless, golden—4 lbs., 12 ozs. or 3 qts., 3 cups Tomatoes, low-sodium, diced, canned—5 lbs., 4 ozs. or 2 qts., 2 cups or 1 No. 10 can Chicken stock, low-sodium—1 gal., 2 1⁄4 qts. Red wine vinegar—1 cup Salt—1 Tbsp., 1 tsp. Black pepper, ground—1 Tbsp., 1 tsp. DIRECTIONS 1. Mince the garlic. Dice the onions. Thaw and chop the spinach. Drain and rinse the garbanzo beans/chickpeas, if using canned. Prep the dry beans according to a preferred soak method (see the Notes below). 2. Heat the olive oil in a 20 7⁄8 x 17 3⁄8 x 7-in. roasting pan. Add the garlic and sauté for 2-3 minutes. Add the onions. Continue to sauté for 5-7 minutes until the onions are translucent. 3. Mix in the paprika and cumin. 4. Add the spinach and sauté for 15 minutes. 5. Mix in the garbanzo beans/chickpeas, raisins, diced tomatoes and chicken stock. Bring to a boil. Reduce the heat to low. Simmer uncovered for 15 minutes or until the raisins are plump. 6. Add the vinegar, salt and pepper. Mix well. Critical Control Point: Heat to 135°F or higher for at least 15 seconds. 7. Critical Control Point: Hold at 135°F for hot service. To serve: Portion each serving with an 8-oz. ladle (1 cup). Photo, recipe & recipe analysis: Donnie Barclift, school nutrition field supervisor, Oakland (Calif.) Unified School District; Chef Jenny Huston; Rusty Hopewell and Sage Moore (community members), U.S. Department of Agriculture (USDA), Recipes for Healthy Kids Cookbook for Schools, http://tinyurl.com/usdahealthykidscookbook *Notes: Low-sodium canned garbanzo beans can be used instead of the dry variety. If using a dry variety, use a preferred soaking method (see www.schoolnutrition.org/snmagazinebonuscontent). Note that 1 lb. dry garbanzo beans/chickpeas = ~2 1⁄2 cups dry or 6 1⁄4 cups cooked garbanzo beans/chickpeas. If serving as part of the reimbursable meal, adjust the serving size as necessary to meet current meal pattern requirements. According to USDA, one serving, using legume as a meat alternate, provides 1 1⁄2 ozs. equivalent meat alternate, 1⁄8 cup dark green vegetable, 1⁄4 cup other vegetable and 1⁄8 cup fruit. If using legume as a vegetable, one serving provides 3⁄8 cup legume vegetable, 1⁄8 cup dark green vegetable, 1⁄4 cup other vegetable and 1⁄8 cup fruit. One hundred servings equals about 55 lbs. or 5 gals. CHILI CON CARNE WITH LENTILS YIELD: 50 servings INGREDIENTS Beef crumbles—7 lbs. Onions, fresh—14 ozs. Garlic, fresh—12 cloves Sweet peppers, green, fresh—8 ozs. or 1 1⁄2 cups, 2 Tbsps. Black pepper, ground—2 tsps. Chili powder—3 Tbsps. Paprika—1 Tbsp. Onion powder—1 Tbsp. Cumin, ground—1 oz. or 1⁄4 cup Salsa—1 No. 10 can Water and beef base—4 qts. Tomato paste, canned—1 lb., 12 ozs. or 3 cups, 2 Tbsps. or 1⁄4 No. 10 can Lentils, cooked*—3 lbs. Cheddar cheese, reduced fat, shredded— 1 1⁄2 lbs. or 1 qt., 2 cups (optional) DIRECTIONS 1. Chop the onion and green peppers. 2. Heat up a kettle and add the beef crumbles, onions, garlic, green peppers, black pepper, chili powder, paprika, onion powder and cumin. Cook for 5 minutes. 3. Stir in the salsa, water and beef base and tomato paste; mix well. Bring to a boil. Reduce the heat. Cover and simmer slowly, stirring occasionally until thickened, about 40 minutes. 4. Stir in the lentils. Critical Control Point: Heat to 155°F or higher for 15 seconds if using canned. Heat to 165°F or higher for at least 15 seconds if using previously cooked and chilled lentils. 5. Pour into steamtable pans for service. Critical Control Point: Hold for hot service at 135°F or higher. 6. For each serving: Portion with a 4-oz. ladle (1⁄2 cup). Garnish with cheese if desired. Recipe: Kent Getzin, foodservice director, Wenatchee (Wash.) School District Food Services Department, http://tinyurl.com/wenatcheesn *Notes: If this recipe passes the test with a small number of students, conduct a nutrient analysis. If serving as part of the reimbursable meal, adjust the serving size as necessary to meet current meal pattern requirements. If cooking lentils separately, cook them with at least 2 1⁄2 parts water, then bring to a boil, cover and simmer slowly until the lentils are tender. Drain the excess liquid. Cooking times will vary depending on the variety of lentils and cooking equipment used. One part dried lentils usually yields 2 1⁄2 parts cooked lentils. ACINI DE PEA CONFETTI SALAD YIELD: 48 servings PER SERVING: 250 cal., 7 g pro., 35 g carb., 4 g fiber, 10 g fat, 2 g sat. fat, 0 mg chol., 200 mg sod. INGREDIENTS Acini de pepe pasta or small ring pasta—64 ozs. Olive oil—2 cups Yellow peppers, sweet—4 Red peppers, sweet—4 Split peas, green, cooked—2 cups Split peas, yellow, cooked—2 cups Garlic cloves—16 Salt—4 tsps. Pepper—2 tsps. Basil, fresh—3 ozs. DIRECTIONS 1. Dice the yellow peppers and the red peppers. Finely chop the garlic. Chop the basil. 2. Cook the pasta according to the package directions and set aside. 3. In a large pot on medium-high heat, add the olive oil and warm for a minute. Add all of the peppers and sauté for 1 minute. Add both of the cooked peas and the garlic and stir for 1 minute. 4. Add the pasta and warm through, stirring frequently. You may need to add another splash of olive oil. 5. Remove from the heat and add the salt, pepper and basil. This dish can be served warm, cool or at room temperature. 6. To serve: Portion 3⁄4 cup of salad per serving. Photo, recipe & recipe analysis: Northern Pulse Growers Association, http://northernpulse.com, via U.S. Dry Pea & Lentil Council, www.pea-lentil.com Thanks to Michael McEvoy, school nutrition program manager, Peachtree Ridge High School, Suwanee, Ga., for portion/yield calculation assistance. *Note: If serving as part of the reimbursable meal, adjust the serving size as necessary to meet current meal pattern requirements. MEDITERRANEAN RICE SALAD YIELD: 52 servings PER SERVING: 170 cal., 7 g pro., 32 g carb., 5 g fiber, 2 g fat, 1 g sat. fat, 0 mg chol., 400 mg sod. INGREDIENTS Water, hot (190°F)—3 qts. Rice, brown, roasted chicken-flavored*— 2 boxes Cannellini (white kidney) beans, canned* —78 ozs. Red bell pepper, fresh—26 ozs. Green bell pepper, fresh—26 ozs. Flat-leaf parsley, fresh or dried—1 oz. Baby spinach, fresh—52 cups (~78 ozs.) DIRECTIONS 1. Drain and rinse the beans. Dice the green and red bell peppers into small pieces. Chop the parsley. 2. Combine the water and the contents of the seasoning packets from the packaged rice in deep full-size steamtable pans. Stir well to disperse the seasoning in the water. 3. Add the rice and mix well. 4. Cover and bake in a preheated 400°F conventional oven for 25 minutes or until most of the water has been absorbed. 5. Stir the rice well. Fluff with a fork prior to portioning to obtain the maximum yield. 6. Add the beans, bell peppers and parsley to the rice. Stir until combined. Hold at room temperature or over ice. 7. For each serving: Portion 1 cup of spinach, then portion 1 cup of rice on top. Photo, recipe & recipe analysis: Uncle Ben’s, www.unclebens.com *Notes: Uncle Ben’s Roasted Chicken Flavored Brown Rice may be used for this recipe. Cannellini (white kidney) beans can be substituted for other white beans, such as Great Northern. According to the company: One serving provides 1 1⁄2 ozs. meat/meat alternate, 1⁄4 cup vegetable and 1⁄2 cup grains/breads. If serving as part of the reimbursable meal, adjust the serving size as necessary to meet current meal pattern requirements. SPLIT PEA SALSA YIELD: 50 servings PER SERVING: 100 cal., 5 g pro., 20 g carb., 6 g fiber, 1 g fat, 0 g sat. fat, 0 mg chol., 250 mg sod. INGREDIENTS Split peas, dry—5 cups Water—12 1⁄2 cups Black beans—1 No. 10 can Corn, frozen—10 cups Red bell peppers—5 Cilantro—1 1⁄4 cups Lime juice—1 1⁄4 cups Tomatoes—10 medium Onions—2 1⁄2 cups Cumin, ground—4-5 tsps. Tortilla chips—as desired DIRECTIONS 1. Rinse the split peas. Drain and rinse the beans. Chop the bell peppers and cilantro. Dice the tomatoes and onions. 2. In a medium saucepan, bring the peas and water to a boil, reduce heat, cover and simmer until the peas are tender (~20 minutes). Drain and transfer to a large bowl. 3. Add the beans, corn, bell peppers, cilantro, lime juice, tomatoes, onions and cumin. Serve with tortilla chips. 4. To serve: Portion 1 1⁄4 cups of salsa per serving. Photo, recipe & recipe analysis: Northern Pulse Growers Association, http://northernpulse.com, via U.S. Dry Pea & Lentil Council, www.pea-lentil.com Thanks to Michael McEvoy, school nutrition program manager, Peachtree Ridge High School, Suwanee, Ga., for portion/yield calculation assistance. *Note: If serving as part of the reimbursable meal, adjust the serving size as necessary to meet current meal pattern requirements. BONUS WEB CONTENT Want to learn step-by-step options for soaking beans? Tips for creative cooking with beans? Maybe you need advice for reducing the unpleasant digestive effects associated with eating beans? You’ll find these answers, plus additional recipes, some developed specifically for K-12 operations, online at www.schoolnutrition.org/snmagazinebonuscontent. Recipes obtained from outside sources and published in School Nutrition have not been tested by the magazine or SNA in a school foodservice setting, except for certain “Kitchen Wisdom” selections, which are evaluated by a volunteer pool of operators. When available, nutrient analyses are provided by the recipe source. Required ingredients, preparation steps and nutrient content make some recipes more appropriate for catering applications or adult meals. Readers are encouraged to test recipes and calculate their own nutrition analyses and meal patterns before adding a recipe to school menus. In addition, SN recognizes that individual schools use varying documentation methods and preparation steps to comply with HACCP principles; we encourage you to add your own HACCP steps to these recipes.
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