TOP
|  HOME  |  BACK  |

Soaking & Cooking Guidelines:

Legumes


Legumes — or beans as we call them — are a wonderful source of protein, vitamins and minerals. Like grains, it is essential to presoak beans before cooking. This not only greatly reduces cooking times, but also makes beans more alkaline by neutralizing phytic acid. Again, like grains, we recommend adding a bit of kombu to your cooking pot. Kombu helps make beans more digestible, reduces their gas-producing tendency, and adds valuable nutrients.

According to Dr. Steven Pratt, author of Super Foods,
The truth is that beans are a virtual wonder food. A delicious
source of vitamin-rich, low-fat, inexpensive, versatile protein,
beans deserve a place at the table for those reasons alone.
But the full power of beans to lower cholesterol; combat
heart disease; stabilize blood sugar; reduce obesity; relieve
constipation, diverticular disease, hypertension, and type II
diabetes; and lessen the risk for cancer make this ancient food
an extraordinary and important addition to any diet.

 

Soaking Legumes

We recommend pre-soaking all beans and peas. Rinse them well and then place in a pot with water. For each cup of beans add 1 tablespoon of organic raw apple cider vinegar and 3 cups warm water and soak overnight or longer.

 
Soaking Guidelines

Lentils, split peas: Soak 10-12 hours

Aduki, Navy, Lima, Black, Kidney, Mung Beans:
Soak 24 hours

Garbanzo Beans: Soak 24-48 hours


 

Cooking Guidelines

Drain the soaking water and rinse the beans, then place in a pot with fresh water, covering by at least one inch. Add a generous piece of kombu and bring the beans to a boil. Reduce the heat to a simmer, partially cover, and cook until the beans are tender. Discard the kombu.

Bean cooking times vary widely based on the freshness of the beans, altitude, and how long the beans were soaked.

1 cup of dry beans will yield about 2 to 3 cups of cooked beans.

 

Helpful note:

Beans freeze well so consider cooking a larger amount than you
need and freezing the left-overs for future use.

 

Here are some approximate cooking times:

Lentils: 18 – 20 minutes for use in salads, up to 35 minutes if you want them very soft

• Split Peas: 45 – 60 minutes

• Aduki & mung beans: 45 – 55 minutes

• Most other beans will be tender in 30 - 60 minutes.
To test beans, remove one from the pot and let it cool for a few minutes, then taste. The beans should be soft with no starchy taste.

 


The information above is excerpted from Ceres'

Nourishing Connections Cookbook
Second Edition

$29.95 (BUY NOW)

100% of profits
directly support the work of
the Ceres Community Project

 
More about the cookbook here.

 


MORE NUTRITION ARTICLES


 
©2015 CERES COMMUNITY PROJECT • ALL RIGHTS RESERVED