To Soak or Not to Soak

Soaking is advisable, and the real question might be how long to soak.

Most beans are sufficiently re-hydrated in four hours. To check, cut a bean crosswise in half. If the interior color is uniform (no opaque center), the bean is ready to cook. If you have the time and forethought, overnight soaking or eight to ten hours may be more convenient. See General guidelines to preparing beans on which beans do, and do not need soaking.

There is also a "Quick Soak" method for times when you want to have beans and don't have time to wait. Beans that are thoroughly re-hydrated have a better chance of cooking more evenly than those that are "Quick Soaked," and the skin of a longer soaked bean will remain intact more often.

The Healthy Bean

"No one food will prevent cancer or any other disease. The extraordinary bean, however, may help you reach your goal of developing eating habits for cancer risk reduction and overall good health." - American Cancer Society

In today's ecologically sensitive climate, it is nice to know that the bean is one of the least processed, least packaged and least chemically treated foods you can purchase. Beans are also being recognized for their great health benefits. They are rich in thiamin (B1), pyridoxine (B6), niacin and folic acid. Minerals in beans include iron, calcium, phosphorus and potassium. A meal with beans stays with you to satisfy hunger longer, and when mixed with small amounts of meat, dairy products or cereal grains (rice or corn), all the essential amino acids are available for a nutritious meal.

Beans are cholesterol free and can actually aid in lowering the body's cholesterol level because of their high concentration of soluble fiber. The California Dry Bean Advisory Board reports that recent studies have shown that by adding beans to a low cholesterol diet, you can lower your cholesterol level by as much as 15 to 20 percent.

Using a pressure cooker results in dramatic time savings when cooking beans. Most beans can be cooked in 1/3 to 1/2 the time of conventional cooking methods, and flavor is never sacrificed. Exact times are impossible to give because of variables such as the age and dryness of beans, and how they have been stored. The time chart is a good reference for many of the more common beans and some of the rediscovered "heirloom" beans.

Add leftover beans to soups, stews, salads, and casseroles for extra flavor, texture and nutritional value. Small amounts, mashed or pureed, can be used to thicken sauces and soups.

Soaking Methods

We strongly recommend soaking beans for more consistent texture and even cooking and to help eliminate the gas-producing sugars. Long soak (over 8 hours) or overnight soaking is preferred, but sometimes time constraints do not permit. Quick soaking beans produces good results in a fraction of the time.

Soaking Methods

With a thoroughly re-hydrated bean the actual cooking time will also be greatly reduced. A shortened cooking time will help retain valuable nutrients otherwise lost through longer cooking, and it will save energy. Another benefit of soaking dried beans is to remove indigestible sugars, called oligosaccharides, which cause intestinal discomfort (gas) for many people. Change the water several times over the soaking period (as much as three times), drain and thoroughly rinse before covering again with cold water and begin cooking. Never cook in the same liquid the beans were soaked in.

Before soaking it is important to examine the dried beans and check for discolored or broken beans and debris. Rinse the beans to remove dirt and dust that might have settled on them during storage before cooking.

It is helpful to add salt to beans when they are soaking, when soaking the beans overnight (8 to 10 hours). The salt will toughen the skin of the beans and aid in keeping it intact, which will lead to more even cooking and a better-shaped bean. Add 1 teaspoon of salt for one pound of dried beans (2 cups). Beans known for their tough skins (fava and soybeans) require overnight soaking, but not the addition of salt. Large lima bean skins tend to loosen during re-hydration and salt is a plus to help keep the skins on. Always leave beans in a cool place while soaking to prevent fermentation.

Lentils and split peas do not require soaking.

Long Soak:

To each cup of sorted, rinsed beans, add 3 cups of cold water and let soak in a cool place 8 to 10 hours or overnight. Drain and rinse them thoroughly under cold water to remove any of the indigestible sugars.

Quick Soak:

For each cup of sorted, rinsed beans, place 4 cups water and 1 teaspoon salt into the pressure cooker. Add the beans and bring to the boil. Lock the lid in place and bring pressure to the second red ring over high heat. Reduce heat to maintain pressure at the second red ring and cook 2 minutes. Release pressure with the Cold Water Release Method and remove the lid. Drain beans and cook as directed in the recipe.

How to Pressure Cook Beans

After soaking the dried beans by one of the methods mentioned "To Soak or Not to Soak", drain and rinse them thoroughly under cold running water to remove any of the indigestible sugars (which can produce unwanted gases).

Start cooking with fresh water. The beans should always be covered with water (3 cups for each cup of dried beans that have been soaked) and the pan should not be more than half full, including the addition of liquid. Vegetable oil can be added to the cooking liquid to help prevent foaming while the beans are being cooked under pressure. Always shake the pressure cooker slightly before opening the lid when the cooking is completed.

Beans should be cooked at the second red ring (15 p.s.i - high pressure) with the following exceptions: all lentils, all varieties of split peas, and all varieties of lima beans should be cooked at the first red ring (8 p.s.i.- medium pressure). The Natural Release Method is always recommended for beans. It allows the beans more time to become flavorful, continues the cooking process beyond the time of cooking at full pressure, and helps them retain their shape. All times on the reference chart are calculated for the Natural Release Method.

General Guidelines to Preparing Beans

1. Wash, sort and soak beans
2. Drain and rinse the soaked beans.
3. In a 4-quart or larger pressure cooker, cover the beans with water and bring to a boil. Close lid and bring pressure to second red ring (high pressure) over high heat. Adjust heat to stabilize pressure at the second red ring. Cook for 5 to 14 minutes. Refer to Reference Time Charts for times for the specific type of bean you are cooking.
4. Remove from heat source and use Natural Release Method. Beans can be cooked ahead and refrigerated for up to 4 days, or frozen in a covered plastic container for several months.

Additional Cooking Tips

• Cooked beans taste better if cooked a day ahead. They keep well in the refrigerator for 3 or 4 days and can be stored in the freezer for up to 6 months.
• Let beans cool in the cooking liquid to help them retain their shape and prevent the skins from bursting.
• Acidic ingredients such as tomatoes, wine, vinegar, lemon juice and molasses toughen bean skins. Add them only after the beans are tender.
• The older the beans, the longer they take to cook. So buy them from a source that has rapid turnover.
• Gold Mine Natural Food Co. is an excellent source of high-quality organic and natural foods, grains and beans. Call 1 (800) 475-FOOD (3663). They also sell the New Ohsawa Pot for cooking rice under pressure.

Enhancing Bean Flavor

For additional flavor cook the beans with a bouquet garni (4 sprigs fresh parsley, 2 bay leaves, 2-4 sprigs fresh thyme bundled together) and a small onion studded with 4 cloves.