Legumes:

Legumes are very nutritious and play an important role in a healthy diet, especially for vegetarians. They are a major source of protein, fiber, B vitamins, calcium, magnesium, iron, potassium and zinc. It is recommended to get 1 or 2 servings a day. Since beans can take a long time to cook compared to other vegetables, they are generally cooked separately before adding into stews, soups, casseroles or other dishes. Beans are available either canned or dried.

Dried beans are the most economical, store for long periods and are easy to prepare. However, canned beans which are pre-cooked can be helpful when you are in a rush. Simply rinse them well to remove any excess sodium used in packing. A 15-ounce can of beans equals about 1½ cups of cooked beans. Choose canned varieties which do not have preservatives or color retention additives.

If you cook beans regularly, investing in a good stainless steel pressure cooker is a must! It will save a lot of time and energy. For example, soaked kidney beans are done after 10 minutes in a pressure cooker however when using the boil and simmer method it can take 1-2 hours on the stovetop. Most people do not have the time for such a long boiling process.

Pre-soaking legumes:

Pre-soaking will greatly reduce the cooking time and also the gas making properties of the beans. Indigestible sugars that cause flatulence will dissolve in the soaking water. When soaking is complete, drain and discard the soaking water then cook in fresh cold water. Most beans, except lentils, mung beans, split peas and black-eyed peas, should be pre-soaked. Before soaking, first measure out the amount of beans to cook, inspect to remove any debris or bad beans then rinse thoroughly using a strainer. There are several soaking methods. Here are the most common;

  • Overnight soaking is the easiest. Add 3 cups of water for each 1 cup of dried beans. Place in a cool place overnight. That's it! If they get warm, they could ferment so on hot days place them in the refrigerator overnight. If not soaked overnight, they should soak for at least 6 hours before cooking.
  • Quick soak method: Add 3 cups of water for each 1 cup of dried beans. Bring to a boil for 2-3 minutes, remove from heat, cover and let stand for 1 hour.

Pressure cooker method:

When soaking is complete, add the drained beans into the pressure cooker. Add enough water to cover the beans, 2-3 cups of fresh water per cup of dried beans according to recipe requirements. Remove any loose skins that could clog the vent and optionally add a tablespoon of oil to reduce foaming. Do not fill the pressure cooker more than half full. Cover and using a medium heat (8), bring to full pressure, 15 psi. When the pressure regulator weight starts dancing, reduce the heat (3) and cook for the time on the below table. There are two release methods;

  • Natural release - after the cooking time, remove from the heat and let the cooker cool down on its own. Open it up when the pressure is gone.
  • Quick release - after the cooking time, release the pressure then open up the cooker. Using a long spoon, tip the pressure regulator slightly to one side so that the steam can escape. Be careful not to get burned by high pressure steam. Alternately, you can place the cooker in the sink and run cold water over it until the pressure is gone.

Boiling method:

Add enough water to cover the beans, 3-4 cups of fresh water per cup of dried beans. Bring to a boil for 2 minutes then reduce the heat to a simmer, cover and cook for the below times.

Notes:

Do not add salt or acidic ingredients (vinegar, tomato, lemon juice) while cooking, it will toughen the beans and increase the cooking time. The cooked water can be retained to use in recipes as needed.

The below cooking times are in minutes. Beans are done when they easily mash between two fingers or with a fork. If the beans are not done, recover and cook for an additional few minutes.      

BEAN/LEGUME NAME PRESSURE COOKER TIMES BOILING TIMES
Natural Release Quick Release
Adzuki Adzuki 2 - 3 5 - 9 45 - 60
Anasazi Anasazi 1 - 3 4 - 7 45 - 60
Black beans Black beans 3 - 6 7-11 60 - 90
Black-eyed peas Black-eyed peas* 3 - 6 9 - 11 45 - 90
Cannellini Cannellini 6 - 8 9 - 12 45 - 90
Chickpeas Chickpeas (Garbanzo) 7 - 10 10 - 12 90 - 150
Great Northern beans Great Northern beans 4 - 8 8 - 12 45 - 90
Kidney beans Kidney beans 5 - 8 10 - 12 60 - 90
Lentils, brown Lentils, brown* 3 - 5 8 - 10 20 - 30
Lentils, red Lentils, red* 1 - 3 4 - 6 20 - 30
Lima beans Lima beans 2 - 3 5 - 7 45 - 60
Mung beans Mung beans* 6 - 8 9 - 12 45 - 90
Navy beans Navy beans 3 - 4 6 - 8 45 - 60
Pinto beans Pinto beans 1 - 3 4 - 6 60 - 90
Soybeans Soybeans 5 - 8 9 - 12 120 - 210
Split Peas Split Peas* 4 - 6 8 - 10 35 - 45
* cooking time is for unsoaked beans

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