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.
