Additional Beans and Peas Recipes
YIELD: 100 servings
PER SERVING: 175 cal., 7 g pro., 27 g carb., 5 g fiber, 5 g fat, 1 g sat. fat, 2 mg chol., 346 mg sod., 2 mg iron, 62 mg ca.
- Quinoa, dry—1 lb., 10 ozs. or 1 qt.
- Water—2 qts.
- Black beans, dry, cooked* —13 lbs., 8 ozs. or 2 gals. (3 1/2 No. 10 cans)
- Carrots, fresh—1 lb., 6 ozs. or 1 qt., 1 1/3 cups
- Cheddar cheese, reduced fat—12 ozs. or 1 qt.
- Bell peppers, red, fresh—1 lb., 6 ozs. or 1 qt.
- Onions, red, fresh—1 lb., 6 ozs. or 1 qt.
- Chili powder—1/4 cup
- Cumin, ground—1/4 cup, 2 Tbsps.
- Lime juice—1/4 cup, 2 Tbsps.
- Salt—1 Tbsp., 1 tsp.
- Tortillas, whole-wheat, 6-in.—100
- Vegetable oil—1 cup
- Diced tomatoes, fresh—as desired
- Corn salsa—as desired
- Lettuce—as desired
- Salsa—as desired
- Drain and rinse the black beans if using canned. Shred the carrots and cheese. Dice the peppers and onions.
- Rinse the quinoa in a fine mesh strainer until the water runs clear, not cloudy.
- Combine the quinoa and water in a covered stock pot and bring to a boil. Reduce the heat to low and simmer until the water is completely absorbed, about 10-15 minutes. When done, the quinoa will be soft and a white ring will pop out of the kernel. The white ring will only appear when it is fully cooked. Set aside.
- Place half of the black beans in a large bowl and lightly hand mash, using gloved hands. Some beans should remain whole. For 100 servings, mash to yield about 1 gal., 2 1/2 qts.
- Combine the quinoa, mashed beans, carrots, cheese, red peppers, onions, chili powder, cumin, lime juice and salt. Mix thoroughly.
- For each serving: Using a No. 8 scoop (1/2 cup), spread the filling on the bottom third of a tortilla. Roll in the form of a burrito and seal. If preferred, spread the filling on half of the tortilla and fold in half like a taco.
- Brush the filled wraps lightly with the vegetable oil and place seam side down on four 18x26x1 sheet pans.
- Bake until golden brown. If using a conventional oven, cook at 325°F for 15 minutes. If using a convection oven, cook at 300°F for 10 minutes. Critical Control Point: Heat to 135°F for at least 15 seconds.
- Critical Control Point: Hold for hot service at 135°F or higher.
- Portion one wrap per serving. If desired, serve with fresh diced tomatoes, corn salsa, lettuce and/or salsa.
Photo, recipe & recipe analysis: Sharon Riley, area manager for school nutrition services, West Hartford (Conn.) Public Schools; Chef Hunter Morton; and Alicia Brown (parent), U.S. Department of Agriculture (USDA), Recipes for Healthy Kids Cookbook for Schools
*Notes: Low-sodium canned black beans can be used instead of dry beans. If serving as part of the reimbursable meal, adjust the serving size as necessary to meet current meal pattern requirements. Dry, cooked black beans may be used instead of canned. For instructions on preparing dry beans, click here . If using cooked black beans, use 13 lbs., 8 ozs. According to the USDA, one serving provides legume as meat alternate (1 oz. equivalent meat alternate and 1 oz. equivalent grains) or legume as vegetable (1/4 cup legume vegetable and 1 oz. equivalent grains). Legume vegetable can be counted as either a meat alternate or as a legume vegetable but not as both simultaneously. One hundred servings equals ~3 gals. of filling. 1 lb. dry black beans = ~2 1/4 cups dry or 4 1/2 cups cooked beans.
Red Lentil Dal
YIELD: 4 servings*
PER SERVING: 218 cal., 12 g pro., 33 g carb., 6 g fiber, 5 g fat, 0 g sat. fat, 8 mg sod.
- Lentils, red, split—1 cup
- Water—3 1/3 cups
- Canola oil—1 Tbsp.
- Garlic cloves—2 large
- Ginger, fresh—2 tsps.*
- Green Thai or Serrano chile pepper—1 (optional)
- Onion—1 medium
- Tomato—1 large
- Cilantro, chopped—1/4 cup
- Cumin, ground—1 tsp.
- Turmeric, ground—1/4 tsp.
- Curry leaves, fresh*—10 (optional)
- Salt—to taste
- Black pepper, ground—to taste
- Grate the garlic and ginger. Finely chop the chile pepper (if using) and onion. Seed and chop the tomato. Chop the cilantro.
- In a medium saucepan, cover the lentils generously with water and swoosh them with your fingers. Drain and repeat 3-4 times, until the water runs clear. Pour in 3 cups of fresh, cold water and set the pan over medium-high heat. When the water boils, reduce the heat and simmer, uncovered, skimming off any foam that forms in the first minutes. Cook until the lentils are tender, 12-15 minutes, stirring occasionally.
- Simultaneously, heat the canola oil in a separate medium skillet over medium-high heat. Add the garlic, ginger, chile pepper (if using) and cook, stirring constantly, until the seasonings are fragrant, about 1 minute. Add the onion and cook, stirring, until golden, 4 minutes. Some of this seasoning paste will stick to the bottom of the pan. Add the tomato, cilantro, cumin, turmeric and curry leaves (if using). Cook until the tomato pieces are moist and start to break down, about 2-3 minutes.
- Add the seasonings mixture to the cooked lentils. Remove from the heat, then pour the remaining 1/3 cup water into the skillet and use a wooden spatula to scrape up the deep brown layer sticking to the pan; add this to the lentils, stirring vigorously to combine thoroughly.
- Cover the lentils and return to the heat, simmering over medium heat for 5 minutes to meld the flavors. Add the salt and pepper to taste. Stir well.
- To serve: Portion into equal servings.
Photo, recipe & recipe analysis: American Institute for Cancer Research
*Notes: If this recipe passes the test with a small number of students, adjust the quantities for batch preparation. If serving as part of the reimbursable meal, adjust the serving size as necessary to meet current meal pattern requirements. Substituting ground ginger for fresh may work best for a school nutrition operation. Fifteen dried curry leaves could be used as an alternative to the fresh.
Roasted Edamame Salad
YIELD: 8 servings*
- Edamame, fresh or frozen shelled—12 ozs. or ~2 cups
- Corn kernels, fresh—1/2 cup or ~2 ears of corn
- Scallion—1/4 cup
- Garlic—1 clove
- Olive oil—1 Tbsp.
- Salt—3/4 tsp.
- Pepper, black, freshly ground—1/4 tsp.
- Tomato, fresh—1 cup
- Basil leaves, fresh—1/4 cup
- Red wine vinegar—1 Tbsp.
- Finely dice the scallion. Mince the garlic. Chop the tomato and basil leaves.
- Preheat the oven to 400°F. Place the edamame, corn, scallion, garlic, olive oil, salt and pepper into a 13x9-in. metal pan and stir to combine.
- Place on the middle rack of the oven and roast for 10-15 minutes, just until the edamame begins to brown.
- Remove from the oven and refrigerate until completely cool, approximately 30 minutes.
- Add the tomato, basil and vinegar to the edamame and toss to combine. Taste and adjust the seasoning, as desired. Serve chilled or at room temperature.
- To serve: Portion into 1/2 cup servings.
Photo & recipe: RSU #14 Windham Raymond School Department School Nutrition, Windham, Maine
*Notes: If this recipe passes the test with a small number of students, adjust the quantities for batch preparation and conduct a nutrient analysis. If serving as part of the reimbursable meal, adjust the serving size as necessary to meet current meal pattern requirements.
White Bean Ranch Dip
YIELD: 128 servings
- White beans, cooked, dry or canned—6 cups
- Greek yogurt, nonfat or low-fat*—1 qt.
- Milk, low-fat—1/2 gal.
- Ranch dressing mix, powdered—2 cups
- If using dry beans, soak overnight in cold water under refrigeration, then cook until very tender, strain and cool. If using canned beans, drain, rinse and place them in a bowl.
- Combine the beans, yogurt, milk and dressing mix in a food processor and blend until smooth and creamy.*
- Refrigerate immediately. For each portion, serve 1 oz. Serve cold (41°F or below).
Recipe: Kent Getzin, foodservice director, Wenatchee (Wash.) School District Food Services Department
*Notes: Regular yogurt can be used as a substitution for Greek yogurt, if desired. Longer processing/blending will yield a smoother product. If this recipe passes the test with a small number of students, conduct a nutrient analysis. If serving as part of the reimbursable meal, adjust the serving size as necessary to meet current meal pattern requirements.