Preparation & Cooking of Dried Beans
Sort through beans to look for any small stones. Rinse the beans, cover completely with water and soak overnight. Drain the soaking water, rinse the beans under running water and then put in a saucepan with plenty of fresh water. Add a stick of kombu (sea vegetable) or a generous pinch of hing (asafoetida) , to reduce possible post digestive gas. When the beans are finished cooking the kombu can be eaten. It is nice to chop it up into smaller pieces and add to the dish that is being prepared.
Below is a list of various legumes and recommended soaking and cooking times. Cooking times for beans vary depending on the variety and the size. Beans are ready when a fork easily mashes the bean.
Bring the water to a boil, reduce to a simmer and skim off any foam that accumulates at the top during cooking. Cook the beans slowly. Use the cooking water for the storing and freezing of your prepared legumes. The hydrated beans need to remain within water to stay hydrated.
It is recommended to cook a good amount of beans at one time. Extras can be stored in the freezer in glass jars. Be careful when freezing the room temperature beans. Ensure that the lid of the jar is only loosely in place, until the beans are completely frozen. Then the lid can be put firmly in place. Also leave a good bit of space at the top for the water to expand when it turns to ice!
Frozen beans are then ready to be used in place of tinned beans. They cost a fraction of the price of tinned beans, they are prepared under your supervision to aid digestion (kombu or hing), they reduce your potential exposure to BPA (see June 2010 Newsletter), and they reduce the energy used to create, transport and recycle tinned products.
The frozen beans can thaw during the day on the counter. If a last minute decision calls for immediate beans, then thaw the beans directly in your dish that you are cooking (upside down), or thaw in a saucepan, upside down on a low temperature. We are not recommending the use of microwave ovens for any foods.
Recommended Cooking Times
Type of Legume Cooking Time
Adzuki Beans 1-1 ½ hours
Black Beans 1 ½ – 2 hours
Black-Eyed Peas 1 ½ hours
Chick Peas (Garbanzo Beans) 2 ½ – 3 hours
Kidney Beans 1 ½ hours
Lentils – Red (no soaking) 20 minutes
– Brown / Green 40 minutes
Lima Beans 1 ½ – 2 hours
Navy Beans 1 ½ – 2 hours
Pinto Beans 2 – 2 ½ hours
Split Peas (soak for a few hours or not at all) 40 minutes
Soy Beans 4 – 5 hours
Salt added to the water during cooking of the beans makes them tough.
Use plenty of water. Check during cooking to ensure that beans are completely covered with water. Let beans cool down in cooking water.
Namaste,
Sydney