The Idaho recorder. [volume] (Salmon City, Idaho) 1886-1927, 1915-04-22
TO PREPARE AND
USE VEGETABLES
AGRICULTURAL DEPARTMENT
EXPERTS GIVE RESULTS OF
STUDY AND EXPERIMENT.
NUTRITIVE VALUE IN SEEDS
One Of Most Important Food Groups
Man EnIoys-Long Soaking Of
Beans and Peas Necessary
Food Value Of Peanut.


prepared by the United States Depart |
ment of Agricuiture)
Seeds constitute one Df the most i'm |
portant food groups that man enjoys. |
Besides the cereal grains, there are
such seeds as beans, peas and COW
peas, the Oil-bearing peanut which is
closely related to the bean, such oil
bearing seeds as the cottonseed, rape,
and sesame.
All these seeds, however, are not
always considered as vegetables, but
the bean, lentil. and pea are so consid-
cred, and have been recognized in all
lands as possible substitutes for both
bread and meat. The principal objec-
ton to the more general use of these
particular seed vegetables is that their
flavor does not appeal to all. There
fore it is often wise to remove a por-
ton of the taste, even II this means
loss of substance. By occasionally
changing the water in which the beans
are soaking or during the early stages
of cooking, their natural flavor may be
toned down. A more desirable favor
sometimes may be impaired in cook
ing by the use Of mint, parsley, onion,
tomato, peppers, bayleaf, nutmeg, or
other herbs, and spices. The spices,
however, must always be added spar
ingly.
The Importance Of Long Soaking for
Beans and Peas.
The long soaking of leguminous
seeds is an important factor in their
cookery. 1t took long time for the
seed to ripen and dry in the pod on
the vine and it loses rather than gains
water when kept III the store and
house. Therefore 1t is understandable
that considerable time will be required
to ILL again with water the cells of
such a dense substance. Where there
! is no danger of fermentation or sour
ing" beans, etc., may be proftably
soaked for even torty-eight hours.
! Pick over, wash well, add nearly one
| quart of water for one cupful of beans,
and set in the refrigerator or other
cold place. The water may be
changed, If convenient, after IL or "a
hours. This serves to remove any
rank favor. 1t is said that in eastern
countries lentils are soaked a long
time for this purpose.
After this complete filing of the it's
sues with water tho time required for
cooking will not be much longer than
for shelled beans fresh from the gar
den. True, there has been some loss
of substance, but a corresponding
gain in palatability. Soft water is pre-
ferable to hard, both for soaking and
cooking.
Such beans as the navy bean and
lima bean contain relatively little fat
They do not grow rancid so easily
as some grain products, but the old
er they are the harder it is to make
them palatable and soft and the longer
must be the processes of soaking and
cooking.
Since the proper preparations of leg.
umes is a long process, It is well to
cook enough TO serve in two or more
fashions. Thus the baked beans often
are reheated or served cold, and the
remainder used in soup. So, too, the
dry limas or red kidney or any va
riety may appear first as plain but
tered beans, a further portion pre-
pared at the same time, may
be used for salad or croquet:es. and
the left-oyers to be utilized as soup.
Leftover red kidney beans when
cooked like a meat loaf with cheese,
bread crumbs and such seasoning as
is desired make a very palatable meat
substitute Cowpeas, a valuable leg
ume better known in the southern
than the northern states. may be
cooked in the same ways as the navy
bean.
LeLtils are not as generally used in
this country as they deserve to be.
They may be found in the markets OF
foreign sections pf large cities and In
the larger groceries. Their price is
about the same as that Of dry beans
and peas. They may be served like
peas or with seasoning Of fried
onions. They make a satisfactory
soup or PURGE.
The rec Of fresh. young peas, beans
and cOwpeas Is extensive. the seeds
/ being sometimes served alone, anu
often in the case Of beans and cow
peas with the succulent pod contain
ing them. The pods of peas are ordi.
narily discarded. but sometimes they
are cooked for while, and then the
water in which they v ere boiled is
used for cooking the pes themselves.
There are also adib pcdded beans.
String or -bna2" beans II yCung
and tender. may lie COZ ked quickly
II old and well grown they need long,
or cooking. II overgrown they viii
pc improved by parboiling for a few
minutes in water TO which soda has
been added, about one 'ourth level
teaspoonful OF soda for tao quarts oil
water Ttssy should then be drained
and cooked in fresh water. To be Al
their best in favor as well as color
string beans should be cooked only
long enough 10 make them tender