How to Soak and Cook Dry Organic Legumes - Episode #246

Marta shares how to soak and cook dry legumes for maximum nutrient absorption and digestibility.

A Guide for Cooking Times for Dry Legumes:

LEGUME (1 cup) : Adzuki beans | WATER (cups): 3 | TIME (hours): 1 – 1½
LEGUME (1 cup) : Anasazi beans | WATER (cups): 3 | TIME (hours): 1
LEGUME (1 cup) : Black turtle beans | WATER (cups): 3 | TIME (hours): 1½ - 2
LEGUME (1 cup) : Black-eyed peas | WATER (cups): 3 | TIME (hours): 1½
LEGUME (1 cup) : Chickpeas | WATER (cups): 4 | TIME (hours): 2½ - 3
LEGUME (1 cup) : Kidney beans | WATER (cups): 3 | TIME (hours): 1½ - 2
LEGUME (1 cup) : Lentils: green/brown | WATER (cups): 3 | TIME (hours): 30 - 40 min.
LEGUME (1 cup) : Lentils: red | WATER (cups): 2 | TIME (hours): 15 min.
LEGUME (1 cup) : Lima beans | WATER (cups): 3 | TIME (hours): 1½ - 2
LEGUME (1 cup) : Mung beans | WATER (cups): 3 | TIME (hours): 1 – 1½
LEGUME (1 cup) : Navy beans | WATER (cups): 3 | TIME (hours): 1½ - 2
LEGUME (1 cup) : Pinto beans | WATER (cups): 3 | TIME (hours): 2 – 2½
LEGUME (1 cup) : Split peas | WATER (cups): 3 | TIME (hours): 30 – 40 min.
LEGUME (1 cup) : Soybeans | WATER (cups): 3 | TIME (hours): 4 – 5

Source: Earthly & Divine: Whole Recipes for a Healthy World, Eva Cabaca