• Hagar Ozri

Bean-Cooking Instructions and Tips

One great source of protein is beans and pulses.

Whether newly adopting the plant based diet or a long time "veggo", many of us are not sure how to cook these properly.

Here I will try and give you some general instructions and guide-lines.


As a rule, always soak beans overnight, then follow these steps:

1. In a heavy saucepan, use 3 cups of water per cup of d beans that have been soaked. Don't fill the pot more then three quarters full. Accept for Limas and black beans , do not add salt.

2. Bring to the boil, reduce the heat and simmer, covered, until tender. Top up the cooking water as needed so that the beans are always covered with liquid. Check for doneness according to the chart bellow.

3.Drain. If you like seta side the cooking liquid to make soup or for cooking grains. Or you can also let the beans cool in the cooking liquid which will thicken.


BEAN COOKING CHART:


BEAN (1 cup dry). SOAKED (Approximate hours cooking time) YEILD in cups

Aduki 1-1.1/2 2

Black (Turtle beans). 1.1/2-2 2

Black-eyed peas 1/2 2.1/4

Cannellini 1-1.1/2 2

Chick-peas (Garbanzos/Chana) 1.1/2-2 2.1/2

Fava 1.1/2-2 2 (remove skin)

Lima 3/4-1 2

Pinto 1.1/2-2 2.1/4

Navy 1.1/2-2 2

Red kidney 1.1/2-2 2

Soybeans 2-3 2.1/4

Peas (whole, green) 1-1.1/2 2


PULSES COOKING CHART


These below include lentils and peas, which don't need soaking overnight, (it will reduce cooking time if you do choose to soak overnight or sprout).


Pulse (1 Cup dry) Cooking time (hrs) Yield in cups

Lentils 1/2-3/4 2

Peas (split, green) 3/4 2



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THE ORGANIC COOK

PLANT BASED FOOD CLASSES, CATERING AND COACHING
BASED IN DUNEDIN, NEW ZEALAND

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