Cooking legumes - beans, peas and lentils
Protein and fiber-filled powerhouses
Legumes, which include beans, peas and lentils are amazing foods. They are nutrient-rich and extremely affordable.
Everyone can benefit from adding more of these powerhouses to their diet. They are awesome sources of cholesterol-free protein, and they are among the highest sources of fiber you can eat.
If you have avoided eating beans because they can cause bloating, it may be how they are being prepared before cooking. By soaking and rinsing the legumes first, you remove the enzyme inhibitors, which makes them more digestible and the nutrients easier for your body to absorb.
There is a growing awareness of the importance of a healthy gut. Science has shown our gut microbiome impacts the well-being of our whole body; from our immunity to our brains. What people often don’t realize is you need to feed your good gut bacteria to keep it healthy and fiber is its food. So, eat fiber-rich beans, peas and lentils. There are hundreds of options, so try a variety to find the ones you like best.
Source for beans versus beef comparison
Cooking legumes is simple and if you do it in big batches you can freeze them in meal-size portions to easily add to variety of dishes such as salads, wraps, soups or spreads. You can use canned beans, but choose salt-free and opt for BPA-free cans.
Cooking dry beans
2 ¼ cups of dry beans = 6 cups cooked
Soaking and cooking instructions
1. Rinse beans – pick out any beans that don’t look good.
2. Soak beans – Pour the beans into a large bowl. The ratio of ⅓ beans to ⅔ water is a good guide. I use non-chlorinated water, but it is not necessary. Check a few hours later – add more water if needed.
3. If soaking over 8 hours put them in the fridge to prevent fermenting. Don’t soak over 24 hours.
4. After soaking it is important to drain and rinse the beans.
5. Cook beans – put the soaked and rinsed beans in a pot. Make sure the beans are well covered. Once again, the ratio of ⅓ beans to ⅔ water is a good guide. I do not add salt to the beans because they will be seasoned when you add them to your recipe.
6. Add a piece of Kombo seaweed to the pot. The seaweed adds flavour, nutrition (iodine), and aids in making the beans more digestible.
7. Bring the pot to a boil – when it is at a rolling boil, turn it down to a simmer. Cooking time varies depending on the type of bean and how long they soaked. (anywhere from 45 to 1:30) They are ready when they are tender– check periodically.
8. Stir occasionally. This will help prevent boiling over.
9. Drain and cool beans – drain the beans in the large colander and rinse with cool water. Use a spoon to toss the beans under the running water. It will help stop the cooking process.
10. Portion beans – I like to cook large batches of beans and then freeze them in meal-size bags. Seal, label them with the date, volume and type of bean and stack them in the freezer so you can easily add them to any recipe.
Cooking lentils and peas
1 cup lentils or peas = 1½ to 2 cups cooked
Soaking and cooking instructions
1. Rinse lentils and peas – pick out any debris or lentils that don’t look good.
2. Soak lentils – this is not as important for lentils and peas, especially split varieties, but it can help with our ability to digest them properly and it decreases cooking time. The ratio of ⅓ whole lentils or peas to ⅔ water is a good guide.
3. I usually soak split lentils and peas while I am preparing the ingredients for the rest of the recipe. That way they soak for about 30 minutes to 1 hour. The whole lentils I soak 4-6 hours.
4. After soaking it is important to drain and rinse the lentils. The lentils are ready to be cooked in whatever recipe you are making.
5. Cook whole lentils in large batches– put the soaked and rinsed lentils in a pot. Make sure the whole lentils are well covered. Once again, the ratio of ⅓ lentils and peas to ⅔ water is a good guide. I do not add salt to the lentils because they will be seasoned when you add them to your recipe.
6. Add a piece of Kombo seaweed to the pot. The seaweed adds flavour, nutrition (iodine) and aids in making the lentils more digestible.
7. Bring the pot to a boil – when it is at a rolling boil, turn it down to a simmer. Cooking time varies depending on the type of lentil and how long they soaked. (anywhere from 30 to 45 minutes) They are ready when they are tender– check periodically.
8. Stir occasionally. This will help prevent boiling over.
9. Drain and cool whole lentils– drain the lentils in the large colander and rinse with cool water.
10. Portion whole lentils– I like to cook large batches of whole lentils and then freeze them in meal-size bags. Seal, label them with the date, volume and type of legume and stack them in the freezer so you can easily add them to any recipe.
