Cooking legumes

There are 2 methods to consume legumes, you can either buy them dry and cook them or buy them canned (already cooked).

Legumes : lentils, beans and peas.

WHY I RECOMMEND COOKING BEANS INSTEAD OF BUYING CANS?

Canned beans are an easy way to consume legumes: they are ready to eat, already cooked! 

However, here are some reasons I prefer buying uncooked beans rather then cans.

Better for the environment

Cans are made of metal and contain 540 ml of beans vs a bag of uncooked beans is made from plastic but gives 2,500 ml of cooked beans.

Better for your health

The metal can contain toxic components (ex: BPA). The danger is for diet based only this type of food. When you become vegetarian, you'll start eating way more legumes. If you eat all of them from cans, you'll be way more exposed to those toxic components. 

Cheaper

Cans are app 1.50$ for 540 ml (0.003$/ml) vs app 5$ for a bag of uncooked beans which gives 2,500 ml (0.002$/ml)

 

HOW TO COOK LEGUMES

Soaking

Method 1: Overnight soaking

1. Before cooking, you will need to soak the beans. You can soak them overnight. Place them in a large saucepan and cover with cold water. Put more water then just covering them as the legumes will swell. Put on the lid and place the saucepan in the fridge.

2. Drain the water and rinse the beans before cooking.

Method 2: Quick method

1. Place the legumes in a large saucepan and cover with water.

2. Bring the legumes to a boil. Let them boil for 5 minutes.

3. Remove from heat. Let the beans soak in the hot water for 1 hour.

4. Drain the water and rinse the beans before cooking.

Cooking

1. When you are ready to cook your soaked beans, place them in a large pot and cover with several inches of water. Bring to a boil, then reduce to a simmer. * To speed up cooking, add a pinch of baking soda. This will significantly reduce the cooking time. The table below shows the cooking times without baking soda.

2. Let the beans cook until desired tenderness (see app cooking time below). Keep an eye on the water level and add additional water as needed to keep the beans covered. The best way to know if they are ready is to taste them.

3. When the beans are fully cooked, drain in a colander and allow to cool.

4. Wait for the beans to cool down. Then, transfer them in mason jars.

Source ; https://www.ricardocuisine.com/en/articles/food-chemistry/624-cooking-legumes-like-a-pro

CONSERVATION

• Max 1 week in the fridge

• Max 1 year in the freezer : I totally recommend freezing the beans. When you need them, put the mason jar without the lid in the microwave on defrost mode.