How to Cook Dried Beans, Peas and Lentils

Sort, rinse and soak
Sort beans by spreading them out on a clean kitchen towel or shallow baking pan. Discard any shriveled or broken beans along with stones or debris and rinse in cold water.

To soak beans, add 3 to 4 cups of water for every cup of beans or bring the water level in the pot to 2 or 3 inches above the beans. (In extremely warm weather, soak the beans in the refrigerator to avoid fermentation.) Then use one of these two methods: quick soak them by bringing to a boil and boiling briskly for 2 to 3 minutes, then cover and set aside for 4 hours; or, long soak the beans at room temperature for 8 hours or overnight. The quick soak method can remove up to 80% of the indigestible sugars that cause flatulence. The long soak method does not remove as much of the indigestible sugars but the beans retain their shape better. Do not add salt to the soaking water and always discard the soaking water before cooking.

Stovetop Cooking
Regardless of which soaking method you used, drain and discard the soaking water. Add fresh water or broth to a level about 2" higher than the beans. Bring to a boil slowly, skimming off any foam that may appear on the surface. When the liquid is at full boil, reduce the heat, partially cover, and simmer until the beans are tender. Stir occasionally and add more water if necessary. The beans are done when they can be easily mashed with a fork or easily pierced with the tip of a knife.

Many bean recipes say "cook until done." This is because bean cooking times can vary greatly depending on such factors as variety, size, density, and age of the bean. As a general rule, most bean varieties require 1 to 11/2 hours of cooking time. Bean varieties that cook faster include Anasazi, Calypso, Fava, Baby Lima, and Trout. Varieties that require 2 hours or more include Chickpeas (Garbanzo), European Soldier, Great Northern, Lima, Navy, and Red Kidney. Lupini and Soy beans require the longest cooking times, anywhere from 3 to 4 hours.

Never eat raw or under-cooked Red Kidney beans, since they contain a toxin that can only be destroyed with thorough cooking. learn more

Pressure Cooking
Put soaked and drained beans in the pressure cooker, taking care to fill the cooker no more than 1/3 full to allow for expansion. Add water to cover along with 1 Tbsp of oil to reduce foaming. Cover and cook at 10 lbs. pressure for 25 to 30 minutes. Pressure cookers can vary, so be sure to follow manufacturer's directions. Beans with skins, such as Fava, Lima and Lupini, are not recommended for pressure cookers since the skins can plug the pressure vent with potentially explosive results.

Microwave cooking
Combine 1 cup soaked beans and 3 cups water in a 4 quart microwaveable dish. Cover and cook on HIGH for 10 to 15 minutes or until boiling. Stir and microwave on MEDIUM (50% power) for 25 to 35 minutes, stirring every 15 minutes until tender.

Sort and Rinse
Split peas and lentils do not need to be soaked, though some varieties hold their shape better if soaked for 30 minutes prior to cooking.

Spread out on a clean kitchen towel or shallow baking pan. Discard any shriveled or broken beans along with stones or debris and rinse in cold water.

Cooking
Use about 11/2 cups of water or broth for every cup of lentils or split peas. The preferred method is to drop the lentils into the liquid after it has come to a boil. Allow the water to return to boiling, reduce the heat, partially cover and simmer for 30 to 45 minutes depending on the variety.

Lentils and split peas can be added directly to soups and stews, just be sure that there is enough liquid (11/2 cups to every 1 cup of lentils) to compensate for their absorption and expansion.

Most bean varieties expand 2 to 21/2 times their size during cooking.

Cook beans until barely tender if they are to be cooked again in a recipe.

Always simmer beans gently. Hard prolonged boiling will cause the skins to split.

Do not add salt to soaking water. Add salt to cooking water only after beans are tender.

Add a tablespoon of butter or oil to the cooking water to reduce foaming and boiling over.

Seasonings such as garlic, onion, and herbs can be added during cooking. The salt and acids in ingredients like lemon juice, vinegar, or tomatoes lengthens the cooking time of beans and can impair the softening process, so add them near the end of cooking when the beans are almost tender.

Increase the soaking and cooking times at high altitudes (above 3,500 ft.) or if using hard water.

Allow cooked beans to cool in the cooking water to prevent them from drying out.

Canned beans are a tremendous convenience but you should always drain and thoroughly rinse canned beans before adding to recipes. This removes some of the complex sugars that are hard to digest and about half of the extra sodium.

In order for our bodies to make complete use of the protein contained in beans, they should be consumed along with grains, seeds, dairy products, or small amounts of meat.

For more cooking tips on reducing the complex sugars in beans that cause flatulence, please see Defeating Flatulence.

Subtle sweet flavor goes well with either spicy or mild seasonings. Keep their shape during cooking. Use in chili, salads, and soups, refried beans, or savory baked beans.

Health note: Red kidney beans contain a toxin called Phytohaemagglutinin (Kidney Bean Lectin) that causes severe gastric distress, including nausea, vomiting and diarrhea. Under-cooked beans can be more toxic than raw and it only takes 4 to 6 beans to bring on symptoms. Cannellini and Fava beans also contain this toxin but in much smaller amounts.

Kidney Beans are perfectly safe if properly prepared. First, soak Red Kidney beans for a minimum of 5 hours and then drain and discard the soaking water. For stovetop cooking, add fresh water or broth to a level about 2" higher than the beans, bring beans to a boil and boil briskly for at least 10 minutes. Reduce heat and simmer, covered, until thoroughly cooked, about 2 hours.

To pressure cook, follow the directions for your pressure cooker and cook soaked and drained kidney beans in fresh water until done, about 18–30 minutes. Note: Pressure cooking temperatures are adequate to destroy the toxins.

Do not cook dry red kidney beans in a crockpot or slow cooker.