What I call beans are also known as legumes, and they include beans, peas, and lentils. Beans are a staple of a vegan or vegetarian diet. They are a good source of protein without the fat and cholesterol of meat. They are packed with important nutrients: magnesium, iron, potassium, and folate. Beans are also a source of soluble and insoluble fiber and good fats.
You can buy beans canned or in dried form. If you use canned beans, be sure to thoroughly rinse off the fluid the beans are packed in. You should rinse them several times. Most dry beans need to be soaked before cooking, so you have to build in time if you plan to use them. There are a few exceptions. Dried lentils, split peas, and black-eyed peas do not need to be presoaked. It is important to soak all other dried beans.
Dried beans have got to be soaked in water to rehydrate them. When you soak the beans, they will double in size, because they have absorbed the water. Soaking the beans breaks down the complex sugars that cause the gas and indigestion beans can cause. Those indigestible sugars dissolve into the water. That’s why it is so important to rinse soaked beans a number of times. I find it easiest to soak them overnight, but there are several timesaving methods.
SPEED SOAK: If you are really pressed for time, you can add a pound of dried beans to a stockpot containing 10 cups of boiling water. Bring the water back to a boil, and boil the beans for 10 minutes. Then remove the pot from the heat, cover, and set aside for an hour. Rinse the beans thoroughly and cook as directed by the recipe.
FAST SOAK: If you have time to do the soak in the morning, bring 10 cups of water to a boil. Add 1 pound of dried beans and return to a boil. Remove from heat, cover, and set aside at room temperature for 2 or 3 hours. Rinse thoroughly.
SLOW SOAK: In a stockpot, cover 1 pound of dried beans with 10 cups of cold water. Cover and refrigerate for 6 to 8 hours or overnight. Rinse thoroughly, and you are ready to go.
SUPER SOAK: Put 1 pound of dried beans in a stockpot with at least 10 cups of boiling water. Boil for 3 minutes. Cover and set aside overnight. This method will dissolve most of the indigestible sugars. Make sure to rinse the beans several times after soaking to get rid of the troublemakers in the water.
The chart of cooking times that follows will help you select the beans you want to use.
| 1 CUP BEANS | COOKING TIME |
| ADZUKI | 50 minutes |
| BLACK BEANS | 1–1½hours |
| BLACK-EYED PEAS | 45–60 minutes |
| CANNELLINI BEANS (WHITE KIDNEY) | 1¼hours |
| FAVA BEANS | 1 hour |
| CHICKPEAS (GARBANZO BEANS) | 1½ hours |
| GREAT NORTHERN BEANS | 1 hour |
| KIDNEY BEANS, RED | 1 hour |
| LENTILS, GREEN OR BROWN | 35–40 minutes |
| LENTILS, RED | 30 minutes |
| LIMA BEANS, BABY | 40–45 minutes |
| LIMA BEANS, LARGE | 1 hour |
| MUNG BEANS | 45 minutes |
| NAVY BEANS | 50–60 minutes |
| PEA BEANS | 50–60 minutes |
| PEAS, SPLIT | 50–60 minutes |
| PEAS, WHOLE | 1¼ hours |
| PINTO BEANS | 1 hour |
| SOYBEANS | 3–4 hours |