Cooking Beans

Start by sorting through the beans and discarding stones and damaged beans. Rinse the beans and add about 3 cups of water per 1 cup of bean or legumes and soak overnight. In the morning discard the water and add fresh water to cover the beans with about ½-1 inch of water, (larger pot 1 inch of water and small pot ½ inch). Place the lid on the beans and bring just to a boil and then turn it down to a very low simmer. Some different types of legumes will take all morning and some will cook in one hour. Lentils take shorter time than beans.

Add the flavoring about 1 hour before the beans are finished cooking; You will know that they are ready by being able to mush a bean when smashing it with a fork or between the fingers; it will be firm but not mushy.

Flavoring pinto, black beans, and kidney beans:

For about 2 quarts of beans add:

2 cloves of chopped or mashed garlic

½ medium onion chopped

1 red bell pepper chopped

1 teaspoon oregano leaves or ½ teaspoon oregano powder

½ teaspoon cumin (optional)

2 small tomatoes chopped (optional)

½ Tablespoon onion powder

Continue lightly simmering the beans until tender.

Add the salt and cilantro at the end of cooking; just before serving:

1-1/2 teaspoon salt

1/8 cup of chopped cilantro (optional)

What does soaking the beans overnight do for us?

• Reduces phytic acids.
• Reduces tannins and polyphenols.
• Promotes production of beneficial enzymes (serves to further reduce phytic acids and polyphenols)
• Improves the body’s ability to absorb minerals such as iron, zinc and calcium.
• Makes proteins more available for absorption.
• Reduces anti-nutritional enzyme inhibitors.
• Reduces intestinal gas for those who are sensitive