No items found.
How to Cook Legumes
How-tos
Ingredients:
Basic Ingredients for Cooking Legumes
- Dried Legumes: Beans (black, kidney, chickpeas, navy, pinto), lentils, split peas
- Water: enough to fully cover legumes by at least 2-3 inches (about 3 cups water per 1 cup legumes)
- Salt: added toward the end of cooking (to taste)
Optional Flavor Enhancers
Aromatics:
- Onion (peeled, whole or chopped)
- Garlic cloves (whole or smashed)
- Bay leaves
- Fresh or dried herbs (thyme, rosemary, oregano)
Spices:
- Black peppercorns
- Cumin seeds
- Coriander seeds
Acidic ingredients (add after cooking):
- Tomato paste or diced tomatoes
- Lemon juice
- Vinegar (apple cider, white, or balsamic)
Fats (optional, for richer flavor):
- Olive oil or other cooking oil
- Butter or vegan butter
Optional Soaking Ingredients
- Water (for soaking)
- Baking soda (optional) — helps soften beans faster but can affect taste and nutrients
Equipments:
- Large pot or pressure cooker / Instant Pot
- Colander (for rinsing)
- Measuring cups
Gluten-Free
Oil-Free
Meal Prep Friendly
Features:
Gluten-Free
Oil-Free
Meal Prep Friendly
Nutrition:
Serving Size 1 cup cooked beans Calories 230 Carbohydrates 40g Fat 1g Fiber 15g Protein 15g Cholesterol 0mg Sodium 5mg Sugar 2g
*Nutrition info is an estimate and may vary with cooking methods and ingredients.
.svg){kind=small}
.svg){kind=small}
Instructions:
- Sort and Rinse – Spread dried legumes on a flat surface and remove any debris or damaged beans. Rinse thoroughly under cold water.
- Soak (Beans and Chickpeas Only) – Cover with 3–4x their volume in water. Soak overnight (8–12 hours), or quick-soak by boiling for 2–3 minutes, then resting 1 hour. Lentils and split peas do not need soaking.
- Drain and Rinse – Drain soaking water and rinse before cooking.
- Cook – Cover with fresh water by 2–3 inches. Bring to a boil, skim any foam, then reduce to a gentle simmer. Approximate times: lentils 15–30 min, split peas 30–45 min, beans 45–90 min, chickpeas 60–90 min.
- Season Late – Add salt only in the last 10–15 minutes. Add acidic ingredients (tomatoes, lemon, vinegar) after legumes are tender.
- Test Doneness – Legumes should be tender but not mushy. Bite one — no chalky center.
Notes:
- Add salt toward the end of cooking — early salting toughens the skin.
- Add acidic ingredients (tomatoes, lemon, vinegar) only after legumes are fully tender.
Storage:
- Cooked legumes keep in the fridge for up to 5 days. Freeze for up to 3 months.
Swaps:
- Use a pressure cooker or Instant Pot to dramatically cut cooking time (e.g., chickpeas in 35–40 minutes).
Tips:
- Add bay leaves, garlic, and onion to the cooking water for extra flavor.
- Use older dried beans with caution — they can take longer and may never fully soften.
How to Cook Legumes
1 cup cooked (per serving)
Overnight soak + cook time
Cook 15–90 min
Ingredients:
Basic Ingredients for Cooking Legumes
- Dried Legumes: Beans (black, kidney, chickpeas, navy, pinto), lentils, split peas
- Water: enough to fully cover legumes by at least 2-3 inches (about 3 cups water per 1 cup legumes)
- Salt: added toward the end of cooking (to taste)
Optional Flavor Enhancers
Aromatics:
- Onion (peeled, whole or chopped)
- Garlic cloves (whole or smashed)
- Bay leaves
- Fresh or dried herbs (thyme, rosemary, oregano)
Spices:
- Black peppercorns
- Cumin seeds
- Coriander seeds
Acidic ingredients (add after cooking):
- Tomato paste or diced tomatoes
- Lemon juice
- Vinegar (apple cider, white, or balsamic)
Fats (optional, for richer flavor):
- Olive oil or other cooking oil
- Butter or vegan butter
Optional Soaking Ingredients
- Water (for soaking)
- Baking soda (optional) — helps soften beans faster but can affect taste and nutrients
Features:
Gluten-Free
Oil-Free
Meal Prep Friendly
Instructions:
- Sort and Rinse – Spread dried legumes on a flat surface and remove any debris or damaged beans. Rinse thoroughly under cold water.
- Soak (Beans and Chickpeas Only) – Cover with 3–4x their volume in water. Soak overnight (8–12 hours), or quick-soak by boiling for 2–3 minutes, then resting 1 hour. Lentils and split peas do not need soaking.
- Drain and Rinse – Drain soaking water and rinse before cooking.
- Cook – Cover with fresh water by 2–3 inches. Bring to a boil, skim any foam, then reduce to a gentle simmer. Approximate times: lentils 15–30 min, split peas 30–45 min, beans 45–90 min, chickpeas 60–90 min.
- Season Late – Add salt only in the last 10–15 minutes. Add acidic ingredients (tomatoes, lemon, vinegar) after legumes are tender.
- Test Doneness – Legumes should be tender but not mushy. Bite one — no chalky center.
