How to Cook Beans, Grains & Legumes

6 May 2014

Beans and grains are a necessary and nutritious part of our diet.  We've created a guide to soaking and cooking times for most of the beans and grains sold at Commonsense Organics.  You can find the printed version in store - stick it to your fridge for easy reference!

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It is generally important to soak beans for a period of time to help remove the natural complex sugars that are indigestible to humans (and can cause flatulence!).  For this reason you should also never cook the beans in the water they have been soaking in.

Grains don’t generally require soaking prior to cooking but doing so starts the sprouting process, helping to break down the starch and protein into compounds that are easier to digest, thereby providing more nutritional value. Grains may be cooked in the water they have been soaking in as it is rich in nutrients.


COOKING BEANS

Generally all beans, except for black-eyed beans, split peas and lentils, need to be soaked overnight in plenty of water before cooking.  However, this process can be sped up by bringing beans to the boil for 2-3 mins then taking off the heat and leaving for 2-3 hours.

1 cup of dried...   water
(cups)

cooking time
(minutes/hours)

yield
(cups)
Adzuki beans   3.5  45-60m  3
Black-eyed beans   3  1-1.5h  2

Broad beans (fava beans)

  4  1-1.5h  2

Chickpeas (garbanzo beans) 
                   



- whole/small
- brown
- split                  
- chickpeas



4
4
4
4
 

1-1.5h
2h
2h
2h
 

2
2
2
2

Kidney beans (including
anasazi, black turtle,
borlotti, cannelini, haricot,
navy and pinto).

  3 1-1.5h 2


Lentils
                     

- whole
- split
3
3
45-60m
20-30m
2.25
2.25
Lima beans
- large
- baby

2
2
 
1.5-2h
1-1.5h
 
2
1.75
Mung beans   3 45-60m  2
Dried peas
                      
- whole
- split
3.5
4
 1-1.5h
45-60m
2.25
2.25

Soya beans (24 hour soak
required)
                  
- whole
- flakes
4
2
 3-4h
15m
2
2
Soup mix   4 1-2h 3

 

COOKING GRAINS


Most grains don’t need prior soaking, however large whole grains (such as Kamut, Rye and Spelt/Dinkel) can be soaked overnight to reduce cooking time.  If you intend to use this method then reduce cooking time by approximately half.

 

1 cup of...   Water
(cups)
Cooking time
(hours/minutes)

Yield
(cups)

Amaranth whole 2.5 20-25m 2.5
Barley whole
pearled
flakes
3
2.5
3
1.45h
45-60m
45-60m
3.5
3.5
3.5
Buckwheat groats/kasha
semolina
flakes
3
3
2.5
20-25m
5-10m
20m
3
3
2.5
Corn cornmeal
polenta
3-4
5
15m
35-40m
3.25
3
Kamut berries
flakes
3
3
1-1.5h
2h
3
3
Millet hulled
flakes
2.5
3
30m
15m
4
4
Oats whole
rolled
3.5
2
45-60m
5-10m
3
1.75
Quinoa whole
flakes
2
2
15m
5-10m
3
3
Rice

brown
white/sushi
wild

2.5
2
3.5
25-45m
15-20m
45-60m
3
3
3
Rye

whole
flakes

3.5
3
2h
30m
2.5
2.5
2.5
Spelt/Dinkel whole
flakes
3
3
1.5-2h
20m
3
Wheat
*steep in
boiling water
whole
bulghur*
couscous*
semolina
flakes
3
2
1
2.5
3
1.5h
15-20m
5m
3m
20m
2.5
2.5
2
2.5
3

 

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