BEANS

Any bean and  any grain with a salad makes a great meal.  This combination is found in many cultures through out time. You can buy canned beans for quick meals, but this section is to help you learn how to make beans in less time by pressure-cooking.  Save money by buying in dry beans in bulk, make in big batches, and freeze. Save time by doing a super soak, and using a pressure cooker. 

BEAN TABLE

Below is a table for super soaked pressure cooker directions.  Some beans do not require soaking and will have a NO under soak time.  The ratio of soaked beans to water is for pressure-cooking only.  The amount of time starts once the pressure cooker has reached high pressure.  Cool for at least 10 minutes or more before running the lid under cold water.

BEANS	SOAK	RATIO IN CUPS Bean: Water	COOK TIME MINUTES
ADUZUKI	NO	1:2 1/2	4
ANASAZI	YES	1:1 3/4	3
BLACK-EYES PEAS	YES	1:1 3/4	2
BLACK	YES	1:1 3/4	6
CANELLINI	YES	1:1 3/4	6
FAVA	YES	1:2	11
GARBANZO	YES	1:3	11
GREAT NORTHERN	YES	1:2	6
KIDNEY	YES	1:2	7
LENTILS	NO	1:2	8
LIMA	YES	1:2	2
MUNG	NO	1:3	10
NAVY	YES	1:2	3
PINTO	YES	1:3	3
SPLIT PEA	NO	1:2	10

SOYBEANS                YES                 1:3                      17

Knuckle Method:  After the beans are soaked, drained, and rinsed, put them in the pressure cooker.  Place your fingers on top of the beans.  Add water until it reaches the second knuckle of your middle finger.  After pressure-cooking, if the beans aren’t soft enough for you, simmer on low until they reach the required softness. 

Money and Time Saving Tip:  Cook large batches of beans when you are in the kitchen.  Place in 2-cup to 6-cup portions in freezer bags.  Beans bought in bulk bins are much less expensive than canned. One cup of dry beans equals 2 to 2 ½-cups of cooked beans.  A 1-pound bag of beans equals about 6-cups of cooked beans.  

SUPER SOAK

Wash and pick all beans of floaters.  Floaters are damaged beans that float to the top and are removed.  Place beans in a pot with enough water to cover plus one inch in a pot.  Leave them over-night to germinate and increase nutrient content. Drain and rinse.  Use the drained water to water your plants  

DIGESTION TIP

Add one of the following to beans to make them more digestible: bay leaf, cumin, anise, fennel, epazote (a herb found in the Southwest), or a 3-inch piece of kombu seaweed.

OIL added to the water will reduce the foam.