Lesson # 13: Legumes

After two weeks of sampling a wide range of raw vegetables and greens, our intrepid Food is Elementary students were very excited about our week 13 lesson on legumes. During this lesson, students worked in groups to prepare hummus and black bean dip, two very healthy and delicious bean dips. The bean dips were accompanied by fresh salsa prepared by the Food Educators, and multigrain chips for dipping.

The legumes lesson began with a review of the food pyramid, with a particular emphasis on the protein portion of the pyramid. Students learned what legumes are (edible seeds that grow in a pod), and that they are a highly nutritious and economical means of getting enough protein in our diets. In order to illustrate how legumes grow, and what seed pods actually look like, Anne Rockwell's One Bean was read to the class.

After discussing legumes and reading One Bean, students broke into groups to begin preparing their bean dips. Half of the class prepared black bean dip, and the other half prepared the garbanzo bean hummus. Preparation included students mashing beans, measuring and adding ingredients, mixing, adding small amounts of salt and pepper for seasoning, and adding fresh herbs like cilantro and parsley to each dip. After completing the recipes, students assisted in spooning the final product onto a serving platter. Food educators, classroom teachers, and volunteers served each student a plate of both bean dips, some delicious fresh salsa, and multigrain chips for dipping and scooping.

Our Food is Elementary students displayed patience and cooperation while preparing our bean dip recipes, and many of them indicated that they would like to try making the bean dips at home with a grown up! Below are the recipes for both bean dips and for the fresh salsa. Enjoy!

Hummus
4 cans garbanzo beans (also called chickpeas)
1/8 cup of olive oil
2 cloves crushed or minced garlic
1/2 cup tahini paste
juice of 2 lemons
1/2 cup chopped parsley
salt to taste

Drain and mash the garbanzo beans. Add the remaining ingredients and mix well.

Black Bean Dip
4 cans of black beans
1 small onion
1/4 cup chopped cilantro
2 diced tomatoes
1 green pepper, diced
juice of 1 lemon
salt to taste

Drain and mash the black beans. Add remaining ingredients and mix well.

Salsa
4 tomatoes, diced
3 tablespoons chopped cilantro
1/2 red onion, diced
juice of two limes
salt and pepper to taste

Dice and chop all vegetables and cilantro. Mix ingredients. Add lime juice and salt and pepper to taste. Mix again.