Beans And Legumes Recipes

BEANS AND LEGUMES

Steps:

• Rinse and sort the beans, removing discolored or shriveled ones. Combine them in a large pot with 6 to 8 cups water. Cover and soak overnight (during warm weather, soak in the refrigerator to prevent spoilage).
• Or, cut soaking time by using the quick-soak method: Bring 6 to 8 cups water and the beans to a boil, turn off the heat, and let stand, covered, for an hour or so. Note that some legumes, notably lentils and split peas, don't require soaking.
• To reduce the gas-producing quality of beans, replace soaking water with fresh water before cooking. The fresh water should be about double the volume of the beans. You can add spices at this point, but don't add salt yet, nor any other acidic foods such as tomatoes or lemon juice; they harden the skins and lengthen cooking time. Add these only once the beans are tender.
• Bring the water and beans to a rapid simmer; then lower the heat, cover, and simmer gently. Leave the cover slightly ajar to prevent foaming over. Cooking the beans slowly and thoroughly develops good flavor, prevents the skins from bursting prematurely, and assures better digestibility. Beans are done when they mash easily between thumb and forefinger. Generally, beans take 1 to 2 hours to cook, depending on the variety.
• Pressure cooking greatly reduces cooking time and is not the treacherous appliance once feared. You'll do fine if you follow the manufacturer's instructions and make sure the vents on the cooker aren't clogged by foam. The risk of foaming is greatly reduced if you fill the pressure cooker no more than one third full with water and beans, and add a tablespoon of oil.
• Certain legumes-split peas, lima beans, fava beans, and soybeans-aren't always recommended for pressure cooking because they foam excessively. Cookbooks by Lorna Sass deal extensively with pressure cooking beans and other natural foods. Please defer to her expertise if you'd like to learn more on the subject.
• Beans cooked in a slow cooker (otherwise known as a Crock-Pot) turn out beautifully tender and digestible, with a thick broth. Follow specific instructions provided by the manufacturer. Soak first, then drain. To cook, use four parts water to one part beans. To make a tasty broth, add chopped onions, garlic, a bay leaf or other dried herbs to taste. Bring the water to a boil in the cooker, then set it at high. Cover and cook for 6 to 8 hours.