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Cooking Beans
In addition to protein, beans are rich in nutrients (including thiamine, iron, niacin, riboflavin, folic acid, calcium, phosphorus, magnesium, sulfur and potassium). The following legumes are kitchen “must haves”: black beans, pinto beans, lima beans, aduki beans, mung beans, chickpeas, lentils and split peas. For variety, try some others on the chart: you will be amazed by how different the flavors are!
Bean Preparation:
• Wash thoroughly in a colander under cold running water and drain well
• Soak overnight, or use the quick soak method
o Place beans in a pot with boiling water so they are covered in water
o Cook for 15 minutes
o Turn off heat, cover, and soak for 1-2 hours. This is equal to about 10 hours of soaking time.
o Drain
o Cook- Cooking beans is not the same as soaking as above
• Combine the beans and required water (see below) in a pot and boil
• Reduce to a simmer and cook for the required time, stirring occasionally
• Add more water (if needed) and add salt once the beans have cooked and are almost soft. If you add it too early, it will keep the beans from softening.
Beans (1 cup) | Cooking Water | Cooking Time | Yield |
Aduki beans | 4 cups | 1-3/4 hours | 3 cups |
Black beans | 4 cups | 2-1/2 hours | 2-1/2 cups |
Chickpeas | 6 cups | 3-4 hours | 3 cups |
Kidney beans | 4 cups | 2 hours | 2-1/4 cups |
Lentils (green or brown) | 3 cups | 1 hour | 3 cups |
Lentils (red) | 3 cups | 30-40 minutes | 3 cups |
Lima beans | 3 cups | 1-3/4 hours | 2-1/2 cups |
Mung beans | 4 cups | 1-1/4 hours | 3 cups |
Navy beans | 4 cups | 3 hours | 2-1/2 cups |
Pinto beans | 3 cups | 2-1/2 hours | 2-1/4 cups |
Soy beans | 4 cups | 4-5 hours | 2-1/2 cups |
Split peas (green or yellow) | 3 cups | 2-1/2 hours | 3-1/2 cups |
Adapted from: Atma JoAnn Levitt. Kripalu Cookbook: Gourmet Vegetarian Recipes. Countryman Press : Woodstock, VT, 1995, pp. 127-128.
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