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The importance of soaking certain foods cannot be emphasized enough. In the past, I have written about soaking your grains and soaking your nuts and seeds. Now, it’s time to talk about soaking your legumes.
I think most people are familiar with the need to soak your dried beans. But, what they might not know is why it is important to prepare legumes in a certain way. Soaking your beans before cooking is something that has been handed down to us by traditional cultures. Legumes, also called pulses, have been feeding and nourishing humans for centuries. They are a great source of nutrition, especially in regions where other protein sources are scarce. Beans are a staple in some cultures’ diets. They are cheap, filling, last a long time, and packed full of nutrition.
The legume family includes beans, chickpeas, lentils, peas, peanuts, soybeans, and cashews. Soybeans should not be consumed unless they have been fermented.Unfermentedsoy products are toxic and should be avoided. You can read more about the dangers of soyhere andhere.
Legumes are rich in protein and fiber. They are also a great source of various minerals and B vitamins. Research has show that they might contain anti-cancer properties. All legumes contain omega-3s and omega-6s.Dependingonthetype of bean, amounts will vary.
Beans have traditionally be soaked for very long periods of time before they are cooked. They are typically soaked, then drained, then rinsed, then perhaps soaked again, depending onthevariety. Once you cook the beans, pay special attention to skim off any foam that rises to the surface. This foam contains impurities that should not be consumed. Sometimes, it is suggested that the water be changed halfway through cooking.
By taking the time to properly prepare legumes, we can ensure that they are digestible, which is probably the number one concern when consuming beans — intestinal discomfort. The process of soaking and cooking will neutralize the enzyme inhibitors and phytic acid that are in legumes. It also helps break down the complex sugars, which are the cause of the indigestion we have all experienced with beans.
When it comes down to it, soaking and preparing dried beans is not hard. It just takes a little bit of advanced planning and you’re good to go. Just follow these generalguidelines:
- 6-8 hours soaking time / 1-3 hours cooking time: lentils
- 12-24 hours soaking time / 4-8 hours cooking time:black, kidney, pinto, white, or black-eyed peas
- 24 hours soaking time / 6-8 hours cooking time: chickpeas
NOTE: You may need to adjust the cooking times based on your elevation. I live in Denver, and if I am cooking legumes they take a LOOOOOOOOOOOOOOOOONG time unless I use a pressure cooker. It takes at least twice and sometimes three times as long here than at sea level.
Sally Fallon’s Basic Lentil Recipe (NT, pg. 507)
2 cups lentils, soaked
warm filtered water
2 tbsp. whey or lemon juice
3 cups beef or chicken broth (homemade is best)
2 cloves garlic, peeled and crushed
fresh thyme sprigs
1 tsp. dried peppercorns, crushed
pinch of dried chile flakes (optional)
1 teaspoon sea salt
juice of 1-2 lemons
Cover lentils with warm water. Stir in whey or lemon juice. Cover and leave in a warm place for 6-8 hours. Drain, rinse, and place in a large pot with the stock. Bring to a boil and skim off any foam that rises to the top. Add the garlic, thyme, peppercorns, and chile flakes. Simmer uncovered for about 1 hour or until the liquid has reduced. Stir occasionally to prevent burning. Add the lemon juiced and season to taste.
Sally Fallon’s Basic Bean Recipe (NT, pg. 496)
2 cups beans (black, kidney, pinto, white, or black-eyed peas)
warm filtered water
2 tablespoons of whey or lemon juice
4 cloves of garlic, peeled and mashed
sea salt and pepper
Cover the beans in warm water. Stir in the whey or lemon juice and leave in a warm place for 12-24 hours, depending on the size of the bean. Drain, rinse, and place beans in a large pot and cover with water. Bring the beans to a boil and skim off any foam that rises to the top. Reduce the heat and add garlic. Summer, covered, for 4-8 hours. Make sure you check occasionally for water and add moire as needed.
Sally Fallon’s Basic Chickpea Recipe(NT, pg. 505)
1 cup dried chickpeas
warm filtered water
2 tbsp. whey or lemon juice
1 tsp. sea salt
Cover the chickpeas with warm water and stir in whey or lemon juice. Leave, covered, in a warm spot for 24 hours. Drain the chickpeas and removetheskins. Transfer to a large pot and add salt and water to cover. Bring to a boil, skimming any foam that rises. Cover and simmer 6 hours or until very tender. Drain. Best used in salads.
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FAQs
To soak beans the traditional way, cover them with water by 2 inches, add 2 tablespoons coarse kosher salt (or 1 tablespoon fine salt) per pound of beans, and let them soak for at least 4 hours or up to 12 hours. Drain them and rinse before using.
What is the secret to soaking beans? ›
Before cooking, all dried beans need to be rehydrated by soaking. The 10- to 12-hour overnight soak is the easy and always effective method, but you can quick-soak beans by bringing them to the boil for one minute, then covering the pan and letting them sit for one hour.
What are the disadvantages of soaking beans before cooking? ›
Soaking cuts out the flavor
In the course of his testing, Yonan found that soaking only cut down cooking time by 25 to 30%, and it also had real drawbacks. "You lose a lot of flavors when you soak them," Yonan says. "I've never had a pot of black beans as good soaking as when I don't soak them.
Do you add baking soda when soaking beans? ›
Bottom Line. If beans make you uncomfortably gassy, sprinkle a little baking soda into their soaking water. It will reduce the volume of gas produced by the legumes, plus, they will cook quicker. If you're even shorter on time, you may want to try some of our favorite recipes to make with a can of black beans.
Do you add anything to the water when soaking beans? ›
Long story short: For the best, creamiest, most flavorful beans, season your bean-soaking water with one tablespoon of kosher salt per quart (about 15 grams per liter), rinse the beans with fresh water before cooking, then add a pinch of salt to the cooking water as well.
What is the quick soak method for legumes? ›
Quick Soak: This is the fastest method. In a large pot, add 6 cups of water for each pound (2 cups) of dry beans. Heat to boiling; boil for 2–3 minutes. Remove from heat, cover, and soak for at least 1 hour.
Why add vinegar to soaking beans? ›
The apple cider vinegar breaks down indigestible sugars to help digestion and also brightens the flavor of the beans without the need for excess salt. With the apple cider vinegar, onions, garlic, and cumin in this flavorful pot of beans you may not want to add salt at all!
Should I salt the water when soaking beans? ›
Far from causing beans to stay tough, the editors at Cook's Illustrated explain in their recent book The Science of Good Cooking that a combination of brining and salting are key to helping beans cook more quickly and more evenly. First, they suggest brining the beans overnight by adding a salt to their soaking water.
Should you cover beans when soaking? ›
Soaking beans helps to ensure tenderness and reduce the cook time. I'd recommend soaking your beans all day or overnight (you're aiming for 8-12 hours), covered, in cool water that covers them by 2 to 3 inches. Unless your kitchen is very warm or it's the thick of summer, you can do this at room temperature.
Why do you discard water after soaking beans? ›
You definitely need to drain and rinse them before adding clean water to cook them in. While the beans soak overnight they release enzymes into the water that cause gas and even stomach upset in some people.
Bean Soaking Methods
| Hot Soak Recommended Method! | Traditional Soak Best Method for Pressure Cooking Beans |
|---|
| Place beans in a large pot and add 10 cups of water for every 2 cups of beans. | Pour cold water over beans to cover. |
| Heat to boiling and boil for an additional 2 to 3 minutes. | Soak beans for 8 hours or overnight. |
3 more rowsLike grains, soak at room temperature for 4 hours or overnight in the refrigerator. One bag of dried beans is equivalent to 4 cans of beans. It is much cheaper to buy dried beans. If you do buy canned beans, make sure to drain and rinse them thoroughly.
Is it better to soak beans with salt or baking soda? ›
Beans soaked in salt or baking soda brines performed much better in comparison to those soaked in just water. Beans brined in baking soda performed even better than those in the salt brine. This was true across the board regardless of the type of the bean.
Does putting a potato in beans reduce gas? ›
She put in a whole potato in the pot as well while boiling them supposedly for the purpose of "absorbing" the gas from the beans. The result is that the beans are supposed to make you less gassy but if you eat the potato you'll get super gassy.
Why are my baked beans still hard? ›
Dried beans typically have a moisture content of around 16%. However, as they age, moisture evaporates, giving pectin time to age and harden the skin. These beans can often take much longer to soften while soaking and cooking, up to twice the time!
Which legumes should be soaked? ›
All large, dry beans and legumes should be soaked before cooking,* as this shortens the cooking time and makes the beans more digestible.
Which legumes need soaking? ›
Most dry beans and legumes, except lentils, mung beans and split peas need to be soaked. This shortens the cooking time, makes them easier to digest. Soaking times will vary depending on the type, but 8 hours is a general recommendation.
What are the 2 methods for rehydrating legumes? ›
Rehydrating Beans
- Hot soak: For every 2 cups of dry beans, add 10 cups of hot water in a stockpot. ...
- Quick soak: For every 2 cups of dry beans, add 6 cups of water to the stockpot. ...
- Traditional soak: For every 2 cups of dry beans, add 10 cups of water and let soak overnight or for at least 8 hours in the refrigerator.
Soaking thoroughly cleans accumulated buildup on the surface of the bean, such as dirt, pesticide residue or contamination from rodents and insects. Soaking also allows beans to cool evenly. Like grains, soak at room temperature for 4 hours or overnight in the refrigerator.
