Legumes are a class of vegetables that include peas, lentils, and beans. They are a low-fat source of protein, fiber, vitamins and minerals. Yes, beans are known to be hard to digest and cause flatulence, but rinsing canned beans can help to reduce this side effect. As for dried beans, soaking them overnight, rinsing them well before cooking, and adding a hand full of fennel seeds while cooking can help to improve digestibility. If you’re not used to eating beans, you might try gradually introduce them into your diet by adding small amounts to salads and soups.
The below chart shows the amount of liquid needed to cook various types of dried legumes, and the cooking times for each type, plus the yield you can expect. Prior to cooking, legumes require sorting, rinsing, then soaking. That is, except for lentils and split peas — they don’t require soaking. The chart’s approximate cooking times reflect legumes that have been soaked, if required.
|Adzuki Beans||1 Cup||3 1/4 Cups||45 to 60 Minutes||3 Cups|
|Anasazi Beans||1 Cup||3 Cups||60 Minutes||2 1/3 Cups|
|Black Beans||1 Cup||4 Cups||75 Minutes||2 1/3 Cups|
|Black-Eyed Peas||1 Cup||4 Cups||60 Minutes||2 Cups|
|Brown Lentils||1 Cup||3 Cups||20 to 30 Minutes||2 Cups|
|Cannellini Beans||1 Cup||4 Cups||60 Minutes||2 Cups|
|1 Cup||4 Cups||60 to 90 Minutes||2 Cups|
|Great Northern Beans||1 Cup||3 Cups||90 Minutes||2 2/3 Cups|
|Kidney Beans||1 Cup||3 Cups||60 Minutes||2 1/3 Cups|
|Green Lentils||1 Cup||3 Cups||35 to 45 Minutes||2 Cups|
|1 Cup||3 Cups||45 to 60 Minutes||2 Cups|
|Navy Beans||1 Cup||3 Cups||45 to 60 Minutes||2 2/3 Cups|
|Pinto Beans||1 Cup||3 Cups||90 Minutes||2 2/3 Cups|
|Red Lentils||1 Cup||3 Cups||30 Minutes||3 Cups|
|Soybeans||1 Cup||4 Cups||60 to 120 Minutes||2 2/3 Cups|
|Split Peas||1 Cup||3 Cups||45 to 60 Minutes||2 1/2 Cups|
|Yellow Lentils||1 Cup||3 Cups||30 Minutes||3 Cups|
Legumes Cooking Chart: Copyright © 2019 Now That’s Vegan!
- Sort though the dried legumes to check for and discard any small pebbles that may be present.
- In a 3-quart saucepan, rinse the legumes several times to clean thoroughly. With the exception of lentils and split peas, cover and soak overnight in 4 times the amount of liquid. If you forget to soak the legumes overnight, you can add them to a pot with 4 times the amount of water, then on high heat bring them to a boil, remove from heat, cover, let sit for 3 hours, then discard the soak water.
- You can use fresh water for cooking, or for added flavor replace the cooking water with homemade Simple Vegetable Broth or any certified gluten-free store-bought brand. Add the amount of liquid for cooking and bring to a boil.
- Reduce the heat to low, cover with a lid, and simmer for the recommended time, or until tender. Legumes that take a long time to cook may need added liquid during cooking. Don’t add salt to the water, since this tends to make the legumes tough. And don’t overcook, to avoid mushy legumes.
- Drain well, and serve!
Dry legumes can be stored in a cool, dry location for up to 1 year. Cooked legumes should be stored in a tightly sealed container, and placed in the refrigerator for up to 5 days.