Why You Should Consider Soaking Beans & How to Cook Them

Legumes offer an excellent source of plant-based protein and host of of amazing list of health benefits, but for some of us they can be difficult to digest. So if you are someone who gets a bit gassy or bloated when consuming beans and/or lentils, you should consider soaking dry legumes instead of buying canned. 

Why Consider Soaking Beans:

1. Makes them more digestible - leaving you and your loved ones with less gas and bloating.
2. Neutralizes phytic acid which can impede the body's ability to absorb and utilize the grains nutrients.
3. Neutralizes enzyme inhibitors and reduces gas.
4. Saves you money - buying dry beans is much cheaper than canned.

Most all legumes needs to be soaked prior to cooking them, including: black beans, chickpeas/garbanzo beans, kidney beans, cannellini beans, great white northern beans, navy beans, pinto beans, red beans, soy beans, split peas, and black-eyed peas. Legumes that typically do not need to be soaked prior to cooking are: lentils, mung beans, and adzuki beans. 

Simple Soaking and Cooking Instructions:
Makes: About 2 1/4 cups cooked beans**

1. Sort and rinse your dry beans.
2. Place 1 cup dried beans in a large bowl or pot and cover with 3 cups cold, filtered water.
3. Cover with plastic wrap and let sit out to soak overnight. 
4. Drain and rinse soaked beans, then put them in a large stockpot and cover with another 3 cups cold, filtered water (add more water if a doing larger batch) on the stove over high heat.
5. Bring to a boil, then skim foam off top, cover pot, and reduce heat to simmer. Continue to skim foam off top as needed through cooking time.
6. Add salt and kombu (optional -sea vegetable that increases alkalinity to further assist in digestion).
7. Cook for 40-60 minutes or until the beans are tender. Time will vary by the legume and amount.
8. Drain liquid and store your beans in an airtight container in the fridge for 1 week or in the freezer for 3 months.

**We highly recommend double or tripling the batches since doing this process EVERY time you use beans in a recipe could be time consuming. Freeze them in 2 cup measurements - this will allow you to have enough beans for a few meals on hand. You can freeze soaked, cooked beans in a freezer safe container for up to 3 months. Just defrost in the fridge the morning of your meal. 

Let us know if you have any questions or comments. Happy soaking!
~Jennifer and Billie

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