LESSON LXXII

LEGUMES (A)

THE LEGUMES include peas, beans, lentils, and peanuts. These plants bear pods containing seeds; the seeds--green or ripened--and the pods of some of the plants are commonly used as foods.

PROTEIN IN SEEDS.--Many foods rich in protein belong to the animal kingdom. The seeds of plants, however, contain protein. The common cereals, wheat and corn, contain almost 10 per cent of protein, while oats contain about 16 per cent. But the dried seeds of legumes exceed all seeds in protein content. Peas, beans, lentils, and peanuts contain more protein than most cuts of meat. About 25 per cent of their composition is protein.

Soy-beans are much richer in protein than any of the other legumes. They contain about 37 per cent.

It has been mentioned that proteins differ in quality. Although the dried legumes are especially rich in protein, they do not all contain complete protein. With the exception of peanuts and soy-beans, these foods need to be supplemented with other protein-rich foods such as milk, eggs, and cheese.

Since the dried legumes are a much cheaper source of protein than meat, they should be used oftener than they are. Legumes supplemented with milk or combined with a small quant.i.ty of meat furnish economical sources of protein food. The protein in legumes is called _legumin_.

COOKING DRIED LEGUMES.--The dried legumes should be soaked overnight in water, to which a little baking soda has been added. These vegetables require long cooking to soften them, and also to develop flavor. A little soda added to the water in which they are cooked also aids in softening them and neutralizes the vegetable acid found in some of the legumes.

During the long heating, dried legumes break up, if not carefully cooked.

Dried soy-beans have a strong flavor which is objectionable. This can be removed as follows: Soak the beans overnight in a large quant.i.ty of hot water, drain, add fresh water and baking soda (about 1 teaspoonful for each cupful of beans), and cook the beans for about 40 minutes, then drain, add more water, and cook until they are tender. Dried soy-beans require long cooking,--usually 4 or 5 hours. After the 40-minute cooking, they may be drained, heated in more water, and then placed in a _fireless cooker_. The _pressure cooker_ may be used effectively in cooking these dried beans.

Soy-beans may also be baked after the 40-minute cooking in the same manner as navy beans (see _Boston Baked Beans_). Serve cooked soy-beans with Tomato Sauce.

Although dried legumes are comparatively cheap, the fuel required to cook them for so long a time may increase their cost to a considerable extent.

In cooking these foods, care should be taken to utilize fuel that is already required for some other purpose. The _fireless cooker_ is most satisfactory in cooking these dried foods.

BOSTON BAKED BEANS

2 cupfuls navy beans 2 tablespoonfuls mola.s.ses or brown sugar 2 teaspoonfuls salt 2 ounces salt pork or bacon 1/2 teaspoonful mustard

Soak the beans overnight as directed in _Cooking Dried Legumes_. Add a little baking soda and gradually heat to the boiling point. Then add the seasoning to the beans; place half of them in a bean crock; and add the pork which has been sc.r.a.ped and scored. (To score salt pork cut gashes in it nearly to the rind.) Add the remainder of the beans and enough water to cover them slightly. Bake in a slow oven (250 degrees F.) 6 to 12 hours.

Keep the beans below the boiling point and see that they are covered with liquid.

_Lentils_ may be baked in the same way as beans.

SALTED PEANUTS

1/2 cupful salt 1 cupful sh.e.l.led unroasted peanuts 3 cupfuls water 2 teaspoonfuls b.u.t.ter or subst.i.tute

Remove the skins from the peanuts by placing them in boiling water for 3 minutes; drain, cover with cold water; and then slip off the skins. Heat the salt and water, and when boiling, add the peanuts. _Cook 8 minutes_. Drain, rinse off the salt, place in a baking-pan, add the fat, and bake until slightly browned, stirring often. Turn from the pan on paper.

QUESTIONS

Why should dried vegetables be soaked in water before cooking?

Measure the beans after soaking. How much have they increased in bulk?

What is the reason for keeping the beans below the boiling point while baking?

Devise a method for preparing Baked Beans, when they can remain in the oven but an hour or two.

How are fatty meats cleaned? Why can they not be cleaned by washing in water (see Experiment 35)?

What is the purpose of scoring the salt pork or bacon?

What is the advantage of seasoning peanuts by cooking in strong salted water rather than sprinkling salt over them after browning?

What are the prices of beans and raw peanuts per pound?

How many cupfuls in a pound of each?

LESSON LXXIII

LEGUMES (B)

BEAN SOUP

2 cupfuls beans 3 quarts water Baking soda 1 piece of celery root _or_ 1/2 teaspoonful celery salt _or_ Dried celery leaves l 1/2 tablespoonfuls b.u.t.ter or subst.i.tute 2 slices onion Cayenne 1/8 teaspoonful pepper 2 teaspoonfuls salt 1/4 teaspoonful mustard 2 tablespoonfuls flour

Soak the beans overnight; add soda, onion, and celery. Cook slowly until the beans are soft. Add more water, if more than one quart evaporates.

Press through a strainer. Use the remainder of the ingredients in making a sauce. The strained beans should be used as the liquid for the sauce (see _Thick Soups_).

Slices of lemon and of hard-cooked eggs may be used as a garnish for this soup.

SPLIT PEA SOUP

1 cupful split peas 2 1/2 quarts water Baking soda 2 slices onion 1 pint milk 1/8 teaspoonful pepper l 1/4 teaspoonfuls salt 3 tablespoonfuls flour 2 tablespoonfuls b.u.t.ter or subst.i.tute

Soak the peas overnight; add soda and onion; and cook slowly until the peas are soft. Press through a strainer. Make a White Sauce of the remainder of the ingredients. Add the strained peas, heat, and serve.

Cooking a ham bone with the split peas changes the flavor.

GREEN PEA SOUP

1 pint or can of peas 1/2 teaspoonful sugar 1 pint liquid round peas and water Pepper 1 teaspoonful salt 1 1/2 tablespoonfuls b.u.t.ter or subst.i.tute 1 pint milk 2 tablespoonfuls flour

Turn the peas into a saucepan; add the liquid, water, and sugar; and cook until very soft. Press the peas through a strainer. Make a White Sauce of the remaining ingredients. Add the strained peas, heat, and serve.

Peas too old to serve as a vegetable may be used for soup. Some of the pods of fresh peas may be cooked with the peas.

CRISP CRACKERS

Spread thin crackers very lightly with b.u.t.ter. Brown in the oven and serve with soup.

QUESTIONS

How should the water boil to prevent dried legumes from breaking (see _Cooking Vegetables in Water_)?