Directions:
- Note: Lentils, split peas and black-eyed peas do not need to be soaked.
- Pick through the beans, discarding any discolored or shriveled beans or any foreign matter.
- Rinse well.
- Traditional Slow Soak: In a 5-quart saucepan, cover 1 pound dried beans with 10 cups water.
- Cover tightly and refrigerate 6-8 hours or overnight.
- Drain and rinse the beans.
- Hot Soak: In a 5-quart saucepan, bring 10 cups water to a boil.
- Add 1 pound dried beans and return to a boil.
- Remove from the heat; cover tightly and set aside at room temperature 2-3 hours.
- Drain and rinse the beans.
- Quick Soak: In a 5-quart saucepan, bring 10 cups water to a boil.
- Add 1 pound dried beans and return to a boil; let boil 2-3 minutes.
- Cover tightly and set aside at room temperature 1 hour.
- Drain and rinse the beans.
- Gas-Free Soak: (The best method for gas-free beans, developed by the California Dry Bean Advisory Board.) In a 5-quart sauce- pan, place 1 pound of beans in 10 or more cups of boiling water; boil for 2-3 minutes, cover and set aside overnight.
- By morning, 75 to 90 percent of the indigestible sugars will have dissolved into the soaking water.
- Drain, then rinse the beans thoroughly before cooking them.
- COOKING BEANS: When cooking beans, do not add salt or acidic ingredients, like vinegar, tomatoes or juice- which slow the cooking substantially; add these ingredients when the beans are just tender.
- Cooking times vary with the types of beans used but also may vary with their age.
- Beans are done when they can be easily mashed between two fingers or with a fork.
- Always test a few beans in case they have not cooked evenly.
- Return the soaked, rinsed beans to the 5-quart saucepan.
- Cover the beans with 3 times their volume of water.
- Add herbs or spices (not salt), as desired.
- Bring to a boil; reduce the heat and simmer gently, uncovered, stirring occasionally, until tender (the time will depend on the type of bean, but start checking after 45-60 minutes).
- Do not boil them since this will break the skins.
- Check the level of the water and add more if it gets low.
- When the beans are tender, drain and use in recipes; or for later use, immerse them in cold water until cool, then drain well and freeze in 1- to 2-cup packages.
- One pound of dried beans will yield about 5 or 6 cups cooked beans.
- PRESSURE COOKING: This is one of the quickest ways to cook beans.
- After you've soaked 1/2 pound of beans, place them in a 4-quart pressure cooker with 4 cups water.
- Cook at 15 pounds pressure following the manufacturer's directions for the type of legume you are cooking.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 30.23 Kcal (127 kJ) | ||
| Calories from fat | 6.8 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.76g | 1% | |
|---|---|---|---|
| Cholesterol | 0.76mg | 0% | |
| Sodium | 272.44mg | 11% | |
| Potassium | 92.97mg | 2% | |
| Total Carbs | 4.54g | 2% | |
| Dietary Fiber | 2.27g | 9% | |
| Protein | 1.51g | 3% | |
| Iron | 0.8mg | 4% | |
| Calcium | 55.4mg | 6% | |
| Amount Per 100 g | |||
| Calories | 6.42 Kcal (27 kJ) | ||
| Calories from fat | 1.45 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.16g | 1% | |
|---|---|---|---|
| Cholesterol | 0.16mg | 0% | |
| Sodium | 57.89mg | 11% | |
| Potassium | 19.76mg | 2% | |
| Total Carbs | 0.96g | 2% | |
| Dietary Fiber | 0.48g | 9% | |
| Protein | 0.32g | 3% | |
| Iron | 0.2mg | 4% | |
| Calcium | 11.8mg | 6% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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