There are dozens of varieties of beans and peas, and for centuries they have been important in the diets of many peoples. In this country, varieties grown and used in some sections are practically unknown in others. The South has its blackeye peas and black beans, the East and Middle West have their pea beans, soybeans, and kidney beans, and the Southwest and West like pinto beans and chickpeas.
Beans and peas contain proteins that are not well balanced by themselves and need to be supplemented with high-quality protein in the same meal. When you serve beans as the main dish, you can increase the quality and quantity of protein in the meal by adding a little meat or cheese. This is done in many famous national bean dishes. For example, ham or smoked sausage is often added to split-pea soup and grated cheese is used to garnish beans.
When you serve beans alone as the main dish, you need to cook about 1⅓ cups, or a little more than 9 ounces of dry navy beans, to provide the amount of protein recommended for 4 servings. This makes about 3 cups of cooked beans, or four ¾-cup servings. If you do not use this amount or do not add other protein food to the bean dish, remember to supplement the protein elsewhere in the meal, perhaps with an egg salad or baked custard.
Soybean protein is of higher quality than protein of most beans commonly used in this country. For high nutritive value and distinctive flavor from your food dollar, use soybeans sometimes instead of navy or lima beans in favorite bean recipes, or use some soy flour in making breads and hot breads.
Split peas provide slightly more protein than an equal weight or measure of dry beans except soybeans. Try thick hot split-pea soup for the main dish on a cold winter day.
Beans and peas are economical protein foods. You will generally find that a protein dish made up partly of beans and providing an equal quantity of protein averages less in cost than one made up entirely of meat.
To soak dry beans and whole peas, boil them 2 minutes in the soaking water first, to help prevent fermentation and hardening of skins. An hour of soaking is enough after boiling, but overnight may be more convenient. Cook beans in the soaking water for best flavor and highest nutritive value. Split peas do not need soaking.