Lentils are a type of legume
- Rinse and dry beans well. They are now clean.
- Put beans in a pot and cover with water, at least a 2 inches or 6 cm and soak overnight or for at least 8 hours. Or if time not permitting, you can do above and bring the water to boil, then then them stand, covered for 90 minutes.
- Drain the water off the beans before cooking.
Cooking time on the stove top and (nutrition based on 100 grams);
Adzuki beans: 1 hour
Grown in East Asia and the Himalayas and come in a range of colours.
Health benefits range from heart and weight loss and improve digestion and reduce gut inflammation
(Calories 128/protein 7.5 grams/Fat less 1gram/carbs/fiber/Folate/Manganese/Phorus/Potassium/Copper/Magnesium/Zinc/Iron/Thiamin /B6/Riboflavin/Niacin/pantothenic acid/Selenium)
Black beans: 90 minutes to 2 hours
(mildly sweet flavour and incredibly healthy
Black-eyed peas: 1 hour to 90 minutes
Cannellini beans: 2 to 2 ½ hours
Chick peas
Dry chick peas (not out of a can) must be soaked in water until they swell and double in size (at least 12 hours).
Cook in plenty of water and rinse them well before and after cooking.
Cook in a big saucepan full of gently rolling boiling water (just above simmering)
They should be soft and creamy when ready. (it may take longer than 1 ½ hours) top up the water as it is boiling away with boiling water
You can freeze what you don’t use.
A 425g tin, drained, weights 250g of chick peas
200g of dry peas cooked and drained weight 480g
It is not necessary to remove the skins.
Lentils
Use: replace meat with lentils can increase a recipes fibre, plus lowering saturated fat. Swap 4 ounces of ground beef 280 calories for a cup of cooked lentils 230 calories in your chilli and you’ll increase fibre by 16 grams and slash 22 grams of fat.
Health: they have the ability to reduce inflammation, lower cholesterol, promote metabolism, and dampen appetities
Fava beans: 45 minutes (skins removed after soaking)
Great northern beans: 90 minutes
Kidney beans: 2 hours
Lentils, brown or green: 25 – 30 minutes (no soaking required and remain intact during cooking)
Lentils, red or yellow: 15 – 20 minutes (tend to disintegrate to a thick puree once cooked)
Lima beans: 90 minutes to 2 hours (no soaking required)
Pinto beans: 90 minutes
Red beans: 2 ¼ hours
Soybeans: 3 hours
Split peas: 45 minutes to 1 hour (no soaking required)
Cooking:
On stove:
- Lentils, soybeans and split peas – use 3 cups of water for each cup of lentil/bean. Chickpeas and black beans etc will need 4 cups of water for each cup of bean
- Put beans/legumes in pot with water and bring to boil.
- Reduce heat to medium – low to simmer.
- Beans are done when they are tender and cooked through (but not mushy)
- Let cool in cooking liquid