Cooking Beans & Lentils

Beans & Lentils (legumes) are nutrient-dense foods including complex carbohydrates, protein, fibre, essential fatty acids, and vitamins and minerals in particular potassium, calcium, iron and B-vitamins. They have sustained cultures for centuries and still do in many parts of the world. Using legumes in cooking has become less popular in recent years as we mainly focus on sources of protein from meat, fish, eggs and dairy products.

For families on a budget or following a vegetarian diet legumes can include a cheap source of protein and nutrition to the diet. Legumes are an inexpensive food and like other nutrient-dense foods provide more nutrients than required for their assimilation (digestion) and therefore support the health of the body.

Because of their complex structure and high fibre content legumes can be hard to digest especially for children. Introduce legumes and beans slowly to the diet and always thoroughly cook. Canned beans are another option but can be expensive and are often high in salt. Drain the beans in a colander and rinse thoroughly with cold water before use to remove excess salt.

To prepare dried beans & lentils:

  1. Soak beans overnight in plenty water. Lentils are the exception needing only a short soaking of 1-2 hours. Split red lentils need only be rinsed through a sieve before use.
  2. Drain (throwing away the soaking water) and thoroughly rinse in cold water.
  3. Cover beans with 3 times the water. Rapidly boil uncovered for the first 10 minutes then lower heat and simmer until soft. Add extra water if needed.
  4. Add 1 teaspoon ground cumin, half a tomato, a bay leaf or a piece of seaweed to soften the beans and speed cooking.
  5. Salt will toughen the skin so only add at the end of cooking to taste.
  6. Prepare more beans than needed and freeze extra in containers (name and date) for up to 3 months. They will keep for 3-4 days in the fridge.

Cooking Time for Legumes

Cooking time depends on type and age of legume. Buy legumes from bulk bins and stores that have a quick turn over. Dried legumes should be used within 6 months of purchase the older the legume the longer it will take to cook and in some cases may not cook at all.

Red lentils - 15-20 minutes

Lentils - 20-30 minutes

Split peas - 30 minutes

Kidney beans - 45-60 minutes

Chickpeas - 1½-2

*Using a pressure cooking will greatly reduce the cooking time but will destroy some nutrients from the high pressure. Follow manufacturer's directions and recommended cooking times.

Legume recipes

Delicious Lentil Burgers