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Legumes
Foods I 2.05
Legumes are a high protein vegetable /
plant that can be used as a meat
substitute.
Dried beans can count as a serving from
the meat and legumes food group.
1 ½ cups of cooked legumes are
needed to equal a
3 oz. serving of meat.
Dried beans are
high in fiber, protein and B
Vitamins.
Steps for Preparing Dried Beans
1. Sort-take out poor quality
beans and rocks
2. Wash-to clean
3. Drain-to remove dirty water
4. Cover with water-twice as much as beans
5. Soak (how long)-at least 2 hrs. or
over night to soften beans for cooking
6. Dain-remove excess water
7. Cover with fresh water (how
much)-2 inches above beans so there
is enough to cook beans knowing
some water will evaporate
8. Bring to boil-start cooking process
9. Reduce heat and simmer (how long)longer cooking time so beans get tender
and absorb more water, takes about 2
hrs.
Combine legumes and grain
products to get all the
essential amino acids to make a
complete protein.
How well can you
answer the sample
CTE Post
Assessment
Questions?
Let’s see…
What is an example of a
legume?
OArtichokes
OCorn
OLentils
OSquash
What is an example of a
legume?
OArtichokes
OCorn
OLentils
OSquash
What is an example of a
legume?
OCabbage
ODried butter beans
OOnions
OPotatoes
What is an example of a
legume?
OCabbage
ODried butter beans
OOnions
OPotatoes
What is the primary benefit of
a legume?
OB vitamins
OVitamin C
OVitamin D
OWater
What is the primary benefit of
a legume?
OProtein
OVitamin C
OVitamin D
OWater