Beans are about the best nutrition bargain going. Low in cost, they provide thiamin, riboflavin, niacin, iron, and calcium. When complemented by grains or dairy products, they are a main source of high-quality protein for vegetarians.

The simplest cooking directions are to sort through the beans and discard any bad ones, then rinse well, drain, and gently boil, uncovered, in three times their volume of water until tender.

For some beans, cooking “until tender” can take a considerable length of time. If you prefer, you can shorten their cooking time by soaking them according to one of the following methods.

1. Quick soaking: In a kettle, combine 6 to 9 cups hot water with 1 pound dry beans. Bring to a boil over high heat and continue to boil for 2 minutes. Remove from heat and let soak, covered, for 1 hour before draining.
2. Long soaking: In a kettle, combine 6 to 7 cups cold water with 1 pound dry beans. Add 2 teaspoons salt, (it helps beans absorb water evenly). Let soak for at least 3 to 4 hours or until next day. Drain before cooking.

To cook soaked beans: In a kettle, bring 6 to 7 cups water to a boil. Add drained, soaked beans. Boil gently partially covered, until tender Add water if needed to keep beans covered. Add salt to taste (up to 2 teaspoons) when beans are tender. Drain excess water when done; reserve for soups or stews, if desired.

Beans double in size; 1 pound dry beans yields about 4 cups cooked beans. We prefer to cook a large quantity of beans and freeze whatever we don’t plan to use right away.

The following list of legumes (mostly beans) contains a brief description as well as recommended cooking time after soaking for each item. Note that lentils and split peas do not need soaking.

1. Black beans: Robust flavor; popular in South American cooking. 1 to 1 1/2 hours.
2. Black-eyed peas: Smooth texture, pealike flavor; good mixed with other vegetables. 1 to 1 1/2 hours.
3. Garbanzos (chick peas, ceci): Firm texture, nutlike flavor; naturals for minestrone, salads. 2 to 2 1/2 hours.
4. Great Northern beans: Mild flavor; good in soups, and combined with other vegetables. 1 to 1 1/2 hours.
5. Kidney beans: Firm texture, meaty flavor; hold shape well in chili dishes and other casseroles. 1 1/2 to 2 hours.
6. Lentils: No soaking needed. Mild flavor blends well with many different foods, spices. 40 to 45 minutes.
7. Limas, baby: Versatile; use like other white beans in soups, casseroles. 1 to 1 1/2 hours.
8. Pink, pinto, and red beans: Hearty flavor; great for barbecue-style beans, Mexican cooking, soups, casseroles. 1 1/2 to 2 hours.
9. Soybeans: Strong-flavored, near-perfect protein source. Refrigerate while soaking. 3 to 3 1/2 hours.
10. Split peas, green and yellow: No soaking; good for soups, side dishes. 40 to 50 minutes.
11. White beans (navy), small: Hold their shape when cooked; classic for baked beans. 1 to 1 1/2 hours.

Health Guide Recipes

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