legumes

Everything You Need To Know About Soaking & Cooking Your Legumes

Full of plant based protein, fibre and starch for your health, legumes should be a major part of your healthy diet. The Australian Dietary Guidelines recommends everyone age 14 and older eat legumes at least 3 times a week but many people find them harsh on stomach. Those with SIBO and IBS can react negatively to legumes but you can minimise this by preparing them correctly. Enjoy the benefits of legumes without the draw backs.

  1. Start by selecting your legume: Choose organic whenever possible, and check they are relatively all the same size and colour. Toss out any legumes that are cracked or broken. Allow about half a cup per serve
  • Beans – Adzuki, black, borlotti, butter, cannellini, fava, lima, mung, navy, pinto, red kidney
  • Lentils – french, green, red, yellow
  • Peas – blackeyed, chickpeas, split

2. Pour the legumes into a pot and cover them with a few centimetres of recently boiled water (the warm water will also help break down indigestible starches to make them more digestible). Soak for the required amount of time. Drain, rinse again, and return to the (clean) pot.

LEGUMES (1 CUP DRY)SOAKING TIME
Adzuki Beans8-12 hours
Black Lentils8 hours
Black Eyed Peas8-12 hours
Black Turtle Beans8-12 hours
Brown Lentils8 hours
Cannellini Beans8-12 hours
Chickpeas9-12 hours
Fava Beans8-12 hours
French Lentils8 hours
Green Lentils8 hours
Green Split Peas8 hours
Green Whole Peas10-12 hours
Kidney Beans 8-12 hours
Lima Beans 8-12 hours
Mung Beans 8-12 hours
Navy Beans8-12 hours
Pinto Beans10-12 hours
Red Lentils8 hours
Yellow Lentils8 hours
Yellow Split Peas8 hours

3. Cover the legumes with plenty of fresh water; it should reach at least 5 centimetres above the legumes themselves. (Optional: Add a piece of kombu, 8 to 10 centimetres long, to the pot. (Kombu, an edible seaweed, has the unique ability to neutralize gas-producing compounds in beans.) Cover, bring to a boil, and skim off any foam that rises to the top. Reduce the heat and simmer until the beans are tender—soft but not mushy.

LEGUMES (1 CUP DRY)COOKING TIME
Adzuki Beans45-55 minutes
Black Lentils20-25 minutes
Black Eyed Peas1 hour
Black Turtle Beans60-90 minutes
Brown Lentils20-25 minutes
Cannellini Beans45 minutes
Chickpeas1-3 hours
Fava Beans40-45 minutes
French Lentils25-30 minutes
Green Lentils20-25 minutes
Green Split Peas45 minutes
Green Whole Peas1-2 hours
Kidney Beans1 hour
Lima Beans60-90 minutes
Mung Beans1 hour
Navy Beans45-60 minutes
Pinto Beans60-90 minutes
Red Lentils15-20 minutes
Yellow Lentils15-20 minutes
Yellow Split Peas60-90 minutes