Cooking Dried Beans, Peas and Lentils (FNH-00360) is a practical food-preparation guide published by the University of Alaska Fairbanks Cooperative Extension Service. The booklet focuses on teaching families how to prepare, cook, store, and use dried legumes, including beans, peas, lentils, soybeans, garbanzos (chickpeas), and peanuts. It combines nutritional information, cooking techniques, protein guidance, and dozens of inexpensive recipes designed to maximize the value of dried staple foods.
The publication begins with a brief history of legumes and explains their nutritional benefits, highlighting that beans and peas are inexpensive sources of protein, iron, fiber, potassium, and other nutrients while being naturally low in fat. It also discusses the concept of combining legumes with grains, dairy, or other protein sources to create complete proteins. Detailed instructions are provided for soaking, cooking, and storing various types of beans, including fuel-saving and batch-cooking methods that are highly relevant to preparedness and self-sufficiency.
The majority of the guide consists of recipes covering soups, stews, casseroles, dips, spreads, salads, breads, desserts, and bean-based meals. Recipes include refried beans, chili, baked beans, split pea soup, hummus, falafel, lentil burgers, navy bean soup, bean casseroles, bean salads, peanut butter recipes, sprouting instructions, and many others. The guide also includes information on growing sprouts from legumes, making use of soybeans and mung beans, and understanding the differences between various bean varieties.
The final section contains a nutritional comparison chart that compares legumes with traditional protein sources such as beef, fish, eggs, milk, and chicken. This reinforces the value of legumes as affordable, shelf-stable emergency foods and everyday pantry staples.
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