Protein Sources

Wondering how to afford enough protein for your long-term storage?

"Dried Beans, or Legumes, are one of the best protein sources on the planet. People all over the world have been eating them for thousands of years. They keep a long time, are easy to prepare, and cost very little. When they are cooked they more than double in weight. 1 cup dry beans makes 2 1/2 cups cooked beans.

Complete Protein: When beans are combined with a corn product, meat or milk based food, they form what is known as a complete protein. Complete proteins are more nourishing for your body than beans eaten alone. Therefore the old standbys like Pork 'n Beans, Pintos and Cornbread, Split Pea Soup with Ham, and Succotash (Corn and Lima beans), provide more complete proteins, than when eaten alone. When beans are combined with other foods to make complete proteins, the combinations can be exceptionally good tasting."

(Source: www.bulkfoods.com/bean.htm)

Legumes

BEANS

Dry beans contain from 20-25% protein and are the best source of vegetable protein. They contain appreciable amounts of calcium, iron, niacin, phosphorus, potassium, vitamin B1 and B2. Combined with corn products they form a complete protein. The following dried beans are considered in this listing:

• black
• kidney
• lima
• garbonzo (chick peas)
• navy
• pinto
• red
• white

Dry beans are used in all kinds of soups, stews, casseroles and main dishes. When combined with other grains their nutritional value and protein equivalent is greatly increased. Beans, especially mung beans, are excellent for sprouting.

LENTILS

Lentils are an excellent source of protein. They contain approximately 24% protein as well as Vitamin C, Vitamin E, iron, phosphorus and potassium. Lentils are used in soups and stews to increase the nutritional value. They are sprouted and used in salads. Lentils are combined with other grains or beans and formed into loaves and baked as a meat substitute or main dish. They are used in casseroles and can be substituted in any recipe calling for dried beans. To cook lentils before adding to recipes use 3 cups of lentils, cover and simmer 1 hour.

DRIED PEAS

Dried peas or split peas contain 22% protein which is made up of the eight essential amino acids, thus making this legume an excellent addition to a family diet. Dried whole peas can be sprouted until soft and eaten like fresh green peas. Dry peas can also be cooked and used as split peas in all kinds of soup and stews. Split peas also make excellent casseroles or meat substitute main dishes.

(Source: West Jordan Oquirrh Stake "Basically Speaking" Cookbook)