Burlington weekly free press. [volume] (Burlington, Vt.) 1866-1928, 1919-11-20
THE NUTRITIOUS BEAN
Legumes Make Hearty and NouYish.
ing Dishe~-Some Tested Recipes
for Use Of Beans In Diet

Beans. though higher in price than they
were several years ago, are still among
the cheaper foods that can be bought to-
day. They are one of the cheapest sources
of protein and may be used to help sup
ply this valuable food constituent In the
diet, according TO United States Depart
ment of Agriculture specialists. They are
known chiefly as a meat substitute dish.
A cup of baked beans, in which a third
of a cup Of dried beans are used, furnish
os as much protein as q. quarter OF 4
pound of sirloin steak. Obviously the
third Of cup of dried beans is much the
cheaper to purchase A pound Of beef
as purchased usually has some refuse iri
the form Of skin. bone, and gristle, while
pound of beans has practically no re-
fuse. From this standpoint, therefore, as
well as the difference in price the house.
wife who finds her food allowance grow
ing low will do well to use beans often il,
place of meat.
The cheaper legumes, beans. peas, etc.
should not be depended upon as the sole
source Of protein for a great length Of
time. Milk, cheese, eggs, or meat should
furnish some of the protein in a weeks
dietary.
There is little difference in food value
among the many common varieties Of
beans, with the exception Of the soy bean.
which is richer in protein and in fat than
the ordinary beans. All leeumes should
be thoroughly cooked Long cooking az
moderate heat is best.
BAKED BEAN CRoQUETTEs
l cup baked bean pulp.
1 teaspoon onion juice. SsE
. tablespoons flour.
tablespoon fat.
Il cup milk.
y teaspoon salt.
= teaspoon pepper
Melt the fat, stir in the flour. salt, and
pepper and mix with the cold milk Cook
until thick and smooth, stirring constant
ly. Combine this with the beans to which,
the onion juice has been added. Let stand
for two or three hours: then shape as for
cr,quettes. Roll in bread crumbs, then
in beaten egg. then in bread crumbs again
Place them in deep fat and cook until nice
ly Drowned. Tomato sauce may be served
with these croquettes A recipe for 1t
follows:
TOMATO SAUCE
cup tomato juice
tablespoons flour.
] teaspoon salt.
| slice onion -
| tablespoon fat.
4 teaspoon pepper.
Melt the Fat and stir in the -four ana
seasonings. Add the tomato juice and
cook until thickened. stirring constantly.
BEAN LOAF
/ pint cold cooked beans.
| egg.
| cup bread crumbs.
| tablespoon finely chopped onion.
tablespoons tomato catsup.
Salt and pepper.
Combine the ingredients and shape N.
to a loaf. Place strips of bacon on top
OF loaf Bake % minutes. Tomato sauce
may be served with this loaf.
This loaf should he used in place Of
meat in the menu and may be served with
escalloped tomatoes, or onions. or cream
ed caulifower.
KIDNEY BEAN STEW
q cup dried kidney beans.
onion.
~ tablespoons rice.
small potatoes diced
pints water.
tomatoes (sliced or quartered>
~ tablespoons fat.
Soak beans overnight. Add one quart OF
water and cook until half done. Add the
| other ingredients and cook slowly until
all ingredients are tender Add more wa
! ter il necessary
| This dish may be served in place OF
meat and other cooked vegetables in a
green vegetables. such as cucumbers or
. n tS.l,n 10, ia 4,