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