How to cook pulses, beans & legumes

To Soak and Cook beans Most beans will almost treble in volume when cooked, the length of cooking time varies depending on type of bean; age and size of bean so cooking times are approximate. Overnight method Place beans in a saucepan and cover with 4 cups of water to 1 cup of beans. Soak the beans overnight in cold water. The beans will have softened but they still need to be cooked. Replace the soaking water with fresh water and simmer the beans for 1-3 hours or until tender but not soggy. Quick cook method Place beans in a saucepan and cover with 4 cups of water to 1 cup of beans. Bring to the boil and cook for 2 minutes, then leave to stand for one hour. Now they are ready to cook, return the pan to the heat and simmer the beans until till soft 1- 3 hours.  Kidney Beans and other similar sized beans simmer for 2-3 hours. Soy Beans 3-4 hours. Chick Peas 1-2 hours (Yum, fresh hummus). Since beans require long cooking which uses electricity, cook several cups at a time and freeze them. You can add a frozen chunk directly into boiling soups and stews. Cooks tips: Ensure all beans are thoroughly cooked before serving. Kidney beans in particular can cause tummy upsets if not properly cooked. During cooking a 15 minute period of rapid boiling is recommended for kidney beans. Cooked beans should be tender but not mushy. A dash of oil in the water will help prevent foaming Do not salt the cooking water as that will make the beans tough not tender. A pressure cooker will substantially reduce cooking times – if you have one, use it. Lentils do not require any soaking or precooking, they can be cooked in boiling liquid and drained or simmered until cooked and all liquid has been absorbed – just like rice really. Split red lentils will cook in around 10-15 minutes, brown and green lentils take up to 40 minutes. Lentils can be used in place of or as well as meat in all sorts of dishes. Red lentils make a great bolognaise style sauce; brown lentils make delicious cottage pie and loaf type meals. Lentils like other beans contain protein, iron and fibre and no fat.