Protein Vegetables

HELEN G. CAMPBELL January 15 1935

Protein Vegetables

HELEN G. CAMPBELL January 15 1935

Protein Vegetables


Director, The Chatelaine Institute


IT IS PERFECTLY true that fish, flesh and fowl have many claims to an important place in our menus. They deserve it on the score of dietary value, flavor and variety. But they are not entitled to hold the centre

of the stage all the time, for a great many foods qualify on all these counts and add economy to their list of virtues.

Legumes as we call them—peas, beans and lentils—are similar to meat, cheese and eggs in composition. That is, they contain a considerable amount of protein and are substantial in the sense of real food value.

Beans have been called the “poor man’s meat” simply because they supply much nourishment for very little money. But apt as it is, the phrase is a bit misleading as it suggests a mere substitute and says nothing about their fine flavor. Baked beans piping hot, dark with molasses and fragrant with spice, are a dish fit for any millionaire who still takes a little exercise.

Don’t take my word for it, though; try baked beans for supper some nipping cold evening, serve it to the young folks when they come in from their winter sports, or set the bean pot on the buffet table when you are giving a late supper party, and see if it isn’t popular with the crowd. Bean pots are becoming fashionable again and you can buy them in different styles—low and squatty, or tall with a moderate bulge. Or you might prefer individual oven glass ones, which will serve other purposes when beans are not the They make most attractive pots, too, or

hold a generous serving of some scalloped dish—enough for two if both have small appetites.

Even such a simple dish as this allows some variety, and a few suggestions are given with the recipe. It’s a hurry-up dish, too, for though you can “start from scratch”—wash, soak and bake your own—you can also turn them out of the can all prepared and ready for a final heating. Even then you have a choice of flavor—beans with plain sauce, with tomato or chili sauce.

The Legume Family

BUT AFTER all, that’s only one use for one variety of a worthy vegetable. Besides these small white navy baking beans, there are kidney beans of different sizes and color, black beans, lima beans and others. All are capable of delicious service and may be the basis of many nourishing soups and main dishes. They are a good addition to the vegetable plate lunch and occasionally may accompany the less rich meat. Limas are best lor this use, and they may then take the place of potatoes for, like them, they are starchy and bland in flavor. There is nothing wrong with any kind of beans and crisp bacon, and you’ll find another bean and meat combination in the popular chili con carne which you can make or buy in tins.

French-Canadian pea soup is, of course, the first suggestion for the use of this modest legume. 11 is delicious proof of

ingredients she makes a dish fit for gods—and men. Have you ever eaten it in a spotless little house in a quaint little village on the banks of the lower St. Lawrence? I have, and I know whereof I speak when I tell you of its unforgettable (lavor, its honest savory goodness. An excellent brand is sold in cans. There are on the market whole and split peas, green and yellow varieties. Both can be used for soups and in a few other ways, some of which are suggested. Like beans, they require soaking and long, slow cooking.

Lentils are less common here, but have their devotees among housekeepers who value economy but like variety in their menus. They are good in soups and chowders, and make a nice addition to many an appetizing stew.

The legume family is a source of protein and starch, and contains a goodly supply of calcium, iron and other valuable minerals. They are excellent food and not without many interesting possibilities in the day’s meals.

Baked Bean Loaf

\y> Cupfuls of baked beans y Cupful of finely chopped green pepper 1 Cupful of soft bread crumbs

1 Egg, unbeaten y Cupful of finely chopped onion

y¿ Cupful of canned tomatoes 1 Cupful of minced ham 1 Teaspoonful of salt y Teaspoonful of pepper

mash them with a fork. Simmer the onion and the green pepper in the tomatoes for ten to fifteen minutes. Mix the mashed beans with the latter. Then add the remainder of the ingredients. Shape in a loaf and place in a greased baking pan. Sprinkle the top lightly with flour and paprika. Bake in moderate oven—350 degrees Fahr, for thirty minutes. Serves from six to eight.

Baked Bean Soup

2 y Cupfuls of canned baked beans y8 Teaspoonful of

powdered mustard

2 Tablespoon fuis of chili sauce

2 Slices of onion 4 Cupfuls of water

Combine all the ingredients, bring to a boil and simmer twenty minutes. Next rub the mixture through a sieve, one additional tablespoonful of chili sauce, and heat. Sprinkle with chopped parsley if desired. Serves six.

Pea Souffle

4 Tablespoonfuls of butter

4 Tablespoon fuis of flour

1 Cupful of milk

A few drops of onion juice

2 Eggs

y¿ Teaspoonful of salt y8 Teaspoonful of pepper

1 Cupful of split green

peas, cooked

2 Tablespoonfuls of

grated cheese

Make a white sauce of the butter, flour and milk. Add peas—which have been put through a sieve—beaten yolks and seasonings. Fold in the beaten egg whites, heap a glass baking-dish. Sprinkle the cheese over it, and bake until firm in a medium oven—375 degrees Fahr.—for twenty-five minutes. Serves six to eight.

Bean Blanket Rolls

2 Cupfuls of cold baked beans, mashed 2 Tablespoonfuls of catsup

1 Cupful of bread crumbs Cold boiled rice

1 Egg

Salt, pepper to taste

2 Tablespoonfuls of

minced onion

Mix thoroughly all the ingredients, shape like patties, roll each in a strip of bacon, and fasten with a toothpick. Bake half hour in a moderate oven—350 degrees Fahr.— pouring off the fat when baked. Serves six.

Lima Beaii Chowder

1 Good slice of pork 2 Onions minced

4 Potatoes Salt, pepper to taste

1 Pint of hot milk 2 or 3 New carrots 1 Tablespoonful of (lour 1 or 2 Cupfuls of dried lima 1 Tablespoon tul of fat beans

Dice the pork and fry in the kettle in which the chowder to be made. Add the minced onions and cook in the fat

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until very lightly brown, then add the potatoes cut in small cubes, the carrots sliced, the lima beans which have been cooked for fifteen minutes, salt and pepper to taste. Cover with boiling water and simmer, covered until all are tender. Then add the hot milk. Thicken slightly with the fat and flour blended together. Serves six to eight.

Beans on Toast

1 Cupful of cooked beans 1 Tablespoonful of fat

1 Cupful of grated cheese

2 Tablespoon fuis oí salt

Y Teaspoon f ul of mustard 1 Egg unbeaten 6 Slices of hot toast

The beans may be baked and mashed.

Melt the fat in a saucepan, add the cheese, melt about twenty minutes. Add the salt and mustard. Stir smooth. Cook for four minutes. Add the mashed beans and egg, cook for two minutes, serve on hot toast.

Serves six.

Scalloped Lima Beans and Egg with Cheese

1 Cupful of dried lima beans

2 Tablespoon fuis of chopped


Yi Cupful of grated, nippy cheese

2 Hard-cooked eggs Yi. Small onion 2 Cupfuls of medium white sauce

White Sauce

4 Tablespoonfuls of flour 4 Tablespoonfuls of butter 1 Pint of milk

Wash the beans and soak overnight in cold water. Cook in boiling salted water until tender and drain. Place one half of the beans in a buttered baking-dish and add a layer of the hard-cooked egg cut in slices, then a layer of pimientos, onion and grated cheese. Cover with white sauce and repeat the layers, having the grated cheese on top.

Bake in a moderate oven—350 degrees Fahr.—for about forty minutes. Serves five.

Baked Lima Beans

4 Cupfuls of dried lima beans Y¿ Pound of fat salt pork 1 Small onion Yi Cupful of molasses Yi Cupful of tomato catsup 1 Teaspoon ful of salt 1 Teaspoonful of mustard

Pick over the beans carefully. Wash in several waters, then cover with cold water and soak overnight. In the morning, drain, cover with fresh cold water and heat to the boiling point. Scald the pork, and add to the beans with the salt and onion. Cook slowly for thirty minutes. Drain, saving the liquid. Put the beans in a baking dish, pour in the liquid and bake in a moderate oven —325 degrees Fahr.—for twenty-five minutes. Serves six.

Canadian Pea Soup

1 Yi Cupfuls of dried, green split peas

A ham bone, or Y or Yi pound of salt pork 1 Medium onion, sliced 3 or 4 Celery tops, or Y teaspoonful of celery salt 1 Teaspoonful of salt

Y Teaspoonful of pepper 10 Cupfuls of cold water

Soak the dried green peas in two cupfuls of the cold water for at least four hours or overnight if possible. Then drain. Sauté until tender the sliced onion with a few pieces of the ham and fat cut from the bone or with the pork. Add the drained split

peas, celery tops and salt and pepper. Add eight cupfuls of the water, cover, bring to boiling point and simmer gently for three hours. Then rub through a coarse sieve, skim the fat from the surface and serve very hot. Six servings.

Beans with Spaghetti

1 Cupful of spaghetti

2 Cupfuls of dried kidney beans

3 Tablespoonfuls of fat

3 Tablespoonfuls of flour

2 Cupfuls of stewed tomatoes 1 to 2 Teaspoon fuis of salt Y Teaspoon ful of pepper

Break the spaghetti into pieces and cook in boiling salted water until tender. Wash the kidney beans and soak overnight, then cook in boiling salted water until soft. Make a tomato sauce by melting the fat, stirring in the flour and combining it with the tomatoes, and cooking together until thickened and there is no taste of raw flour. Add the drained spaghetti and the drained beans to the sauce, season with the salt and pepper and serve hot. Six to eight servings.

Lentil Croquettes

1 Cupful of lentils

1 Cupful of cooked, diced celery

1 Egg, beaten

Yi Cupful of bread crumbs

2 Tablespoonfuls of melted


Soak the dried lentils in about 1 Y cupfuls of water for at least four hours or overnight if possible. Drain and cook in boiling salted water until they are like a mush. Drain thoroughly. Combine with the cooked celery, add the beaten egg, the bread crumbs and the melted butter. Shape into croquettes or patties, and roll in sifted bread crumbs. Dip in beaten egg and roll again in the crumbs. Fry in deep hot fat—350 to 370 degrees Fahr.—until nicely browned.

Drain on unglazed paper and serve hot with bacon or tomato sauce. Makes six to eight croquettes.

Boston Baked Beans

4 Cupfuls of dried navy beans 2 Quarts of cold water Y to % Pound of fat salt pork I Tablespoon ful of salt Yi Cupful of mild molasses 1 Cupful of boiling water

Prepare the pork by pouring boiling water over it and draining. Score, by making cuts down through the rind, one-third of the way through the piece, half inch apart, so that it will be easily sliced when cooked. Add the salt and the molasses to the beans, which have been soaked overnight in cold water, and turn into a greased earthen pot or other covered baking-dish. Press the pork into the top of the beans, scored rind up, pour boiling water over just to cover, put on the lid and bake in a slow oven— 200 to 250 degrees Fahr.—for six to ten hours—the longer the cooking the richer the dish. Uncover the baking dish for the last hour. During the baking add boiling water as necessary to keep the beans just covered until the last hour, when the lid is removed and the water is allowed to cook away so that the top of the beans is nicely browned. This makes six to eight servings.


Add one to l Y teaspoon fuis of mustard, a dash of cayenne, dash of ginger— any one or a combination of the three.

2. Add half cupful of tomato catsup or one

cupful of strained tomatoes.

3. Add four pimientoes, sliced.

4. Instead of salt pork, use five tablespoon-

fuls of cooking oil.

5. For Baked Succotash, use only two cup-

fuls of beans; and thirty minutes before the cooking is done, add two cupfuls of fresh corn pulp.