Here are some useful tips for cooking beans so you can enjoy them more:
1. Soak the beans for 24 hours, changing the water once during that time, and then drain. Pick out any discoloured or misshappen beans during this time.
2. Bring the beans to the boil in a fresh lot of water for 10 minutes and then simmer till soft, no matter how long it takes.
3. Freeze the beans in 2 cup lots until you are ready to use them.
NOTES:
You can soak them for as little as 6 hours, but we find 24 hours convenient In warmer weather you may need to change the water more often, every 8 hours, or reduce the soaking time, but never less than 6 hours.
Soaking beans reduces the cooking time and preserves more of the nutrients. It also helps to further break down oligosaccharides, that indigestible starch beans have that causes discomfort and bloating. Soaking also removes tannins, phytic acid and tryspin inhibitors. These agents are in the soak water, that is why you need to cook them in a fresh batch of water. Some people also change the water again after the beans are first brought to the boil. We haven't found this necessary but some might. I never soak lentils. Some beans, such as those in the kidney bean family, need to be boiled rapidly for the first ten minutes before simmering until done.
I will cook 1 kg of beans at a time. I find freezing in 2 cup lots convenient for most recipes. But we are a family with children, single or couples may find 1 cup lots more suitable. Cooking ahead of time and freezing them makes using legumes on a regular basis FAST food. Even for salads or dips I just run them under warm water in a colander to defrost and use straight away. Easy! I usually have two or three varieties of beans in the freezer at one time. We try to eat legumes three times a week, occasionally more often.
