Cooking beans (legumes)

All About Beans/Legumes. Lists the common beans with pictures and brief descriptions.

Portions taken from Making the Change to a Healthy LIfestyle Work in Your Life.

They are easy to cook, either boiled on a stove top, simmered in a slow cooker, or prepared in a pressure cooker (except for soy beans, split peas and lentils). The most economical way to purchase legumes is in the dried state in large bags holding from five to 100 pounds. They store well in a cool dry cupboard for months.

• When boiling: Place legumes in water in a large pot and bring to a boil. Reduce heat, cover, and cook at a gentle boil for recommended times. The longer you cook them, the softer legumes become, the more indigestible carbohydrates are broken down, and the less trouble you will have with bowel gas. Salads call for firmer beans cooked just to the point of being tender. Legumes for soups and spreads need to be cooked longer. Never add salt while cooking--it makes beans tough.
• Cooking times: The following assumes dry beans. If the beans have soaked overnight in water, then reduce the time by half (?). After soaking, drain off water and cook according to instructions. Another time saver: bring (dry) beans to a boil with the amount of water suggested above for 2 minutes, then remove from heat, cover, and let rest for 1 hour. Do not drain. Then proceed with cooking directions, but reduce cooking time by 1/2 hour. If you use the longer cooking times with these methods you will end up with more thoroughly cooked beans.

• Beans (1 cup)	Water	Time (min)	Yield
  Adzuki	4c	90	2c
  Black	4c	90	2c
  Garbanzos	4c	180	2c
  Kidney	4c	60	2c
  Black-eyed	3c	60	2c
  Lentils	3c	60	2c
  Split peas	3c	60	2c
  Lima	3c	90	2c
  Pinto	3c	150	2c
  White	3c	120	2c

Bowel gas:

Bowel gas is produced by the action of intestinal bacteria on foods. Carbohydrates that have not been absorbed in the process of normal digestion by enzymes in the small intestine are moved undigested into the large intestine (colon) where bacteria break them down by the process known as fermentation. Five gases - nitrogen, oxygen, hydrogen, carbon dioxide, and small amounts of methane - account for 99% of bowel gas. These gasses are odorless. The strong odor of bowel gas comes primarily from products of bacterial putrefaction of animal proteins and fats in the large intestine. Avoiding animal products in your diet means cleaner and fresher air in your immediate vicinity. The most common source of undigested carbohydrate is lactose from dairy products, such as milk, skim milk, and yogurt (cheeses contain little lactose). The second leading gas-producing foods are legumes, whether they come as beans with hot dogs, or in a low-fat vegetarian chili. They contain two relatively indigestible sugars, raffinose and stachyose, that end up in the large intestine, where they are decomposed into gases by bowel bacteria.

Why sprout? This link gives some reasons as to why beans and grains should be soaked and sprouted.

Sprouting beans: One reliable way to "de-gas" legumes is to sprout them first. Cover beans with water for 12 hours, drain off water, lay damp paper towels on the bottom of a baking dish, spread out beans on the moist towels, then let them sprout for the next 12 hours. When you notice tiny white shoots (1/16" to 1/8") beginning to appear they are ready to cook. (There will not be green shoots and leaves.) The tiny plant is utilizing the indigestible sugars for growth. Needless to say, beans will take less time to cook after sprouting.

Another (simpler) approach to sprouting beans: If you're just looking for the tiny white shoots she mentioned, boil the beans 5 minutes and then put the beans/water in the fridge for a day or two.

Testimonial on sprouting: I've found that sprouting the beans prior to cooking does remove a substantial portion of gas problems associated with beans. I've sprouted chickpeas, black beans, pinto beans, and great northern, all with good results - and it does cut down the cooking time a little, but not quite to half.