How To Cook BeansYour Complete Guide!

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Want to learn how to cook beans from scratch?

Here we'll teach you how to take dried beans and make them
into tender nutritional powerhouses. The helpful photos below
will guide you through the entire process.

If you want to be a healthy vegan, you really must add these

power-packed little guys to your vegan diet. Hubby Jeff and I
were vegan for MANY years before we began to understand the
importance of eating this great source of protein on a regular
basis.

So how did we go from not eating ANY beans to learning

how to cook them in a pot, and then later moving on to the
"big time" by using a pressure cooker?

Well just like you, perhaps, we started out buying the canned
stuff, which was quick and easy and at least got us on the road
to eating and cooking with these little nutritional powerhouses.
But after a while we made the switch to cooking up our own.

"I love your website. This is the site I start with when I have "how to"
questions. You totally got me cooking beans, something I'd never
done before."
-- Sarah A., Cape Coral, Florida

Since it takes a while to cook beans in a regular pot on the stovetop, we learned to cook
with a pressure cooker to save time (WAY easier than we thought it would be). And thus
began our love affair with beans in all shapes and sizes.

"Why should I go through the trouble of cooking them from scratch when I can just use
some canned beans" you ask? Good question. Although canned are convenient, they're
NOT the healthiest way to go since they usually contain lots of sodium and preservatives.
And it's best to try to get away from eating processed foods as much as possible.
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Not to mention, canned stuff tastes totally different than fresh. It's amazing the
difference! (And you might have heard some concerns about the BPA found in canned
beans, but as you will see from this video over at NutritionFacts.org. While the case is
made, and it isn't yet proven that BPA in cans do as much harm as we might think, I don't
recommend them if you can avoid them. Better to be safe than sorry, in my book!)

And lastly, it's WAY more expensive to buy canned ANYTHING (!) than simply cooking it
yourself.

Plus, once you learn how to cook beans and get the hang of it, you'll be whipping them
up and happily munching away on them every day!

"I can't cook worth a lick, but thank you! I made the best beans
tonight!"
-- R. Bianca, Oakland, California

We make a batch of legumes 1-2 times per week. When we finish up one batch, we start
another one soaking overnight. By the next day, they're ready to be cooked up.

Once you get in the groove, it all works beautifully and really doesn't take up all that
much of your time, ESPECIALLY if you have a pressure cooker.

We have a LOT to cover, so let's get started...

"I just want to sincerely thank you and your adorable husband for
showing me how to cook dried beans! It was just what I needed to
give me confidence in picking out and soaking bulk beans as well as
using my pressure cooker. Your website is fantastic and I thank you
for your efforts!"
-- Julie, Carol Stream, Illinois

A List of Popular Beans

There are MANY types to choose from, and each has their own distinct flavor. Let's take
a look at some of the most popular that are available for you to play with.

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Perhaps the most popular, kidney, has a
deep red color and are chock full of great
flavor. They're a strong bean, meaning that
they hold their shape well when cooked,
making them a great choice for vegetable
stews and bean salads.

Kidney (or red) beans are the bean of choice

when creating your very own red beans and
rice recipe, which you can create quickly and
easily with the information contained within
this site.

By the way, red kidneys contain a toxin that can only be destroyed with thorough
cooking, so never eat your kidney beans raw or under-cooked.

"Thanks for posting the warning to people about the dangers of

dried Red & Kidney Beans eaten uncooked. I found this out the
hard way a few years ago. I soaked them but used them raw in the
recipe. There was nothing on the dried bean package about any
danger, and I read the recipe instructions wrong. My husband and I
both got sick learning this the hard way. You can't tell while eating
them that you will get sick."
-- Jona F., Hermitage, Tennessee

Coming in 2nd place for the most popular is

pinto. You might not recognize them in their
dried form. Once they're cooked, they lose their
famous markings and simply turn pink. They're
used most often when making chili and refried
beans. By the way, pink beans (popular in the
Southwest) can be substituted for pintos.

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Black (one of my favorites -- also known as
turtle) has a very mild, earthy, sweet taste.
Because of their dense texture, they are
perfect when combined with spicy flavors
and hot seasonings.

Garbanzos (or Chickpeas) - or as we like to

call them "G-Beans" - have a distinctive
flavor which is slightly nutty, yet offer a
sweet taste. Garbanzos are used in dishes
such as hummus since they break down into
a delectable and dense creamy texture. You
will also see them floating around in soups
(think Minestrone) because they offer a
dense and firm bite that really help to fill
you up.

I'm including soybeans here for one reason only

- to let you know that while many foods are
made with soybeans, they're not (in all actuality)
the best when eaten on their own. They're
difficult to digest for most people, and their taste
is very bland and neutral. Refer to the Soy
section for more information on the preparation
of foods made with soybeans.

If you decide to cook them, be sure to choose

organics since soy is well known to be
genetically modified. Ack! Be sure to check out The Food Revolution - they know a LOT
about this topic.

Now, having said all that, black soybeans (or black soya) are far better tasting and cook
up beautifully. But their skins are thin and can easily break open during the cooking
process. For this reason, you will add salt to the cooking water (unlike when you cook
most beans in which the salt makes it difficult for them to cook properly). Black soybeans
are "low carb".

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Adzuki (or Aduki) Beans are perhaps my favoritest of all.
They are small, so they are easier to digest than some of the
larger variety. They do not necessarily have to be pre-soaked
before cooking (since they are less dense than larger beans
and easier to digest) but I still recommend pre-soaking when
you can - just know the cooking time will, as with other pre-
soaked legumes, be drastically reduced.

Adukis have a strong flavor that is a delicious mix of sweet

and nutty. They are rounded with a point on one end.

Adukis tend to be less beany-tasting than most with a bit of a

meaty flavor. They tend to go well with foods that
traditionally taste good with meat such as potatoes.

"I found your information on how to prepare and cook beans to be

VERY informative. I have to admit that I have been avoiding
preparing or experimenting with them because I had no idea where
to begin. After reading your information, I'm going out to buy at
least 4 different varieties to try because you gave me that much
confidence. Thank you so much!"
-- Ericka T., Hammond, Indiana

How To Select Beans

No matter which bean you choose, the rules are the same.

Choose organic whenever you can, which are usually quite easy to find. I purchase bulk
beans from the bulk department of my natural foods store, but it's important that you
know how old the product is in the bins. Anything over 12 months begins to lose their
fresh taste.

If you don't find what you're looking for, or you're not sure on the age, ask your grocer
about placing a special order. Beans can also be found online.

How To Clean and Prep Your Beans For Cooking

First, you'll want to learn how to clean and get your beans ready for the cooking process.

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MOST require soaking. Why? Because it helps your body to digest them easier, and it
cuts the cooking time dramatically. Those that DO NOT require soaking include Black
Soybeans, and Black-Eyed Peas.

The soaking and cooking of beans remains a mystery for so many people. I should know
because I used to be one of them! Hopefully the following instructions along with photos
will help to take some of the mystery away so you can start cooking your legumes of all
sorts today.

You Asked...
"Do you HAVE TO
discard bean soaking water?"

By the way, are beans hard for you to digest? If so, you might need to build up the
necessary enzymes to help your body do its job more easily. So start with the smallest
legumes first like lentils or aduki (which are so small and easy to digest they don't need
pre-soaking). Then when you feel you can digest these easily, move up to the medium
sized like black and pinto (this size -- and up -- need pre-soaking). Finally, when your
body can handle the medium-sized legumes, you're ready to move up to the "big guns"
like red kidney and garbanzos (chickpeas).

Another way to get your digestive system used to beans is to use small amounts, such as
1/2 cup in a soup or stew. Continue to add more as time goes by and your body gets
used to it. Next mix some in with brown rice or other whole grains. And finally, you will
be ready for a bowl of straight-up legumes or refried beans without any digestive
challenges.

"Thank you (times 3). I really had a craving to make chili after I saw a
bag of beans at the store. All the recipes I found online feature
canned. Your page on how to prepare and cook them was very
helpful to me!"
-- Kate, Woodinville, Washington

Step 1: Measure one cup dry beans.

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Step 2: Pick over. This means that you lay them out (I usually do
this step in a long, flat Tupperware container) and pick through
them, looking for rocks, stones, and dried, withered and
discolored, then discard. If you find that you're picking out MOST
of your beans during this process, then chances are your batch is
old.

Step 3: Measure triple the amount of water as beans, in this case

3 cups, or more if desired.

Step 4: Place beans in a container with a lid (I use a wide-

mouthed jar) and pour water over the top.

Step 5: Let sit 8 hours (or overnight) -- although up to 24 hours is

what we do in our own home and have noticed far easier
digestion! The soaking jar or container does not have to be
covered, but you may want to for cleanliness sake, to keep out
dust or any flying insects (especially during the warmer months).

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Step 6: Admire your soaked beans.

Step 7: Drain and rinse. (Plants love the bean soaking water.)

Now, that wasn't so bad was it?

And guess what? It's FINALLY time to learn how to cook those beans! Woot! :)

How To Cook Beans

Here are the cooking techniques we use and recommend for beans.

Click the one you'd like to learn more about for complete cooking instructions.

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You Asked...
"Can you freeze pre-cooked beans?"

Bean Vegan Flavor Matches

Create your very own vegan bean recipes with some of your favorite ingredients from
this list of foods that match perfectly with your chosen legume.

(What are Flavor Matches?)

RED (KIDNEY) BEANS

Chili Powder
Cilantro
Cumin
Curry
Onion
Oregano
Garam Marsala
Garlic
Lemon
Lime
Mayonnaise, non-egg and non-dairy (I like Vegenaise)

Mustard
Pasta
Pimentos

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 Rice
Sauerkraut
Savory
Sweet Potato
Tomatoes
Vegetables, all
Vinegar
Yogurt, non-dairy

PINTO BEANS

Bacon, vegetarian (I like Fakin' Bacon. Eat sparingly - this is not a health food!)
Beer
Brown Sugar (I prefer Organic Sucanat)
Cheese, non-dairy - especially Cheddar and Monterey Jack (I like Follow Your Heart
brand)
Chiles
Cilantro
Coconut

Garlic
Nuts
Olives, especially black
Onions
Oregano
Rice
Salsa
Savory
Tomatoes
Vegetables, all

BLACK BEANS

Avocados
Cheese, non-dairy (I like Follow Your Heart brand)
Chiles, especially serrano
Chives
Cilantro
Coriander
Cumin
Garlic
Jalapenos

Mint
Onions
Oranges
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 Peppers
Rice
Savory
Sour cream, non-dairy
Tequila
Tomatoes
Vegetables, all

You Asked...
Think your black beans have no flavor? So did poor Laura...

GARBANZO BEANS

Bulgur
Caraway
Carrot
Cinnamon
Cumin
Extra-virgin olive oil
Garlic
Ginger
Green Onions
Lemon Juice

Onion
Mustard
Savory
Seeds, especially sesame
Tahini
Tomatoes
Vegetables, all
Vinegar
Yogurt, non-dairy

BLACK SOY BEANS

See Black Beans

WHITE BEANS (Great Northern, Navy, etc.)

Bacon, vegetarian (I like Fakin' Bacon. Eat sparingly - this is not a health food!)
Barbecue Sauce
Basil
Brown Sugar (I prefer Organic Sucanat)
Carrots

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 Celery
Chiles, especially Chipotle
Crushed Red Pepper
Cumin
Beer, especially dark
Dijon Mustard

Leeks
Lemon Juice
Onion
Oregano
Paprika
Savory
Tamari, organic
Thyme
Tomatoes
Vegetable Broth
Vegetables, all
Worcestershire Sauce, vegetarian

ADZUKI/ADUKI BEANS

Allspice
Balsamic vinegar
Basil
Bay Leaf
Cilantro
Dijon
Garlic
Green Bell Pepper
Marjoram
Mayonnaise, dairy - and egg-free
Nuts, especially hazelnuts, almonds and walnuts
Onion
Orange
Oregano

Pineapple
Red Pepper Flakes
Rice, especially brown and sweet gelatinous
Rosemary
Sauerkraut
Savory
Tabasco
Tamari, organic

12/18
 Thyme
Vegetables, especially squash, potato, and sweet potato
Whole Grains
Worcestershire Sauce

Continued below...

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"I've really enjoyed the beans information. They petrify me actually

because I don't know how to cook with them, but your info was
especially helpful. Thank you for your pertinent and wonderful
information."
-- Gaytha Z., Ada, Oklahoma

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Try One Of These Vegan Bean Recipes...
7-Layer Tortilla Pie
Sautéed Swiss Chard and Black Beans
Hummus
Easy Greens & Beans
Coconut Veggie Rice Concoction
Peanut Butter Vegetable Soup
Rustic Vegetable Soup
Peanut Butter Coconut Rice
Creamy Edamame Gratin
Edamame Fried Rice
Roasted Corn and Black Bean Salad
Sassy's Baked Beans
Crack Soup
Italian Rice and Black Bean Burritos
Southwest Quinoa Burros
Vegetable Bean Burrito
Mexican Pizzettes
Mexican Fiesta Smothered Polenta
Beet, Chickpea, and Almond Dip
Rice and Beans Rollups
Jeff's Veggie Bean Soup
Black Bean and Yam Stew
Spicy Chili

Helpful Hints

Beans are done to perfection when you can easily smoosh one between your
tongue and the roof of your mouth.

Click here for info about cooling, storing, and reheating your beans. The cooking
water is delicious and nutritious, so you can certainly use a bit of it when you
reheat your beans to keep them moist. Or you can rinse the water from them
before re-heating. Both ways are fine and it is completely your personal
preference.

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 How to cook beans with perfect results every time? DON'T ADD SALT TO THE
WATER! Adding salt or any acid (like tomatoes or vinegar) to beans hardens their
skins and prevents them from cooking properly. In most instances, it's best to add
salt AFTER they are almost entirely cooked. (Although some people swear by
adding salt to the soaking water - 2 tsp salt per quart of water, then drain and rinse
the salt off before adding beans to fresh water for cooking.)

There are two exceptions to this rule:

1. When cooking limas and black soy beans (and any legumes with very delicate skins),
then it is a good idea to add salt to the water. This will help to keep the bean skins
intact;
2. When pressure cooking soups, you can feel free to add some tomatoes or use a stock
which is only lightly salted. While this may add a little more time to the cooking process,
it will not prevent the beans from getting soft and tender.

Bean varieties that cook faster include Anasazi, Calypso, Fava, Baby Lima, and
Trout.

Varieties that require 2 hours or more to cook without a pressure cooker include
Chickpeas (Garbanzo), European Soldier, Great Northern, Lima, Navy, and Red
Kidney.

Lupini and Soy require the longest cooking times, anywhere from 3 to 4 hours,
unless you use a pressure cooker.

Of course, you can cut your cooking time by using the Pressure Cooking Method
(above).

Although some legumes have a more intense flavor than others, most are
remarkably versatile and can be used in just about any dish. They usually blend
right in, giving you a fabulously simple nutrition boost.

If you notice your red kidney beans split during SOAKING, read this.

You Asked...
Is there a "too old, must toss" date for my beans?

15/18
Sassy Sez: We've been working with many types of dried beans for years and rarely find
any that are too old. But the best way to tell is to begin by pre-soaking a small batch. If
you have any floaters (they float to the top immediately and never really take any water)
toss them and cook up the rest. If they cook up tender in the time you expect, then
they're good to go. If they take a verrrry long time to cook and they STILL won't get
tender, they're likely too old.

Create your own baked beans recipes in a snap! White beans (such as Great
Northern or Navy) are traditionally used. Begin by making a delectable sauce
with some of your favorite ingredients from the Vegan Food Matches (above).
My favorites are chopped onions, barbecue sauce, dark beer, Dijon mustard,
organic Sucanat (or other organic brown sugar), Worcestershire sauce, and
organic Tamari (or other organic soy sauce). I like to toss in a little minced
chipotle chilies too just to add a little kick.

Mix your sauce into the legumes and bake at 350 degrees until bubbly and
the beans have soaked up most of the liquid (30-45 minutes). Aim for 1/2 the
amount of sauce as compared to the legumes. So if you are using 6 cups of
beans, make 3 cups of sauce.

Whip up a refried beans recipe in minutes! The basic idea is to add a little
extra-virgin olive oil to a large pan and add chopped onions and/or garlic. Add
desired amount of pre-cooked pinto or black (or other bean!) to the pan with
about 1/4 cup water. While they heat, mash them with a potato masher until
you get the desired results. Easy peasy!

As if we needed yet ANOTHER reason

why it's a good idea to eat legumes
and beans, this video from
NutritionFacts.org provides an
enlightening (and quite humorous)
point about "Beans and the Second
Meal Effect". Go Dr. G!

Discover the Nutritional Value of Beans:

World's Healthiest Foods.com: Kidney Beans
World's Healthiest Foods.com: Pinto Beans
World's Healthiest Foods.com: Black Beans
World's Healthiest Foods.com: Garbanzo Beans
16/18
World's Healthiest Foods.com: Soybeans
World's Healthiest Foods.com: White Beans

Happy cooking!

Questions From Our Website Visitors

Click below to see questions from other visitors to this page...

Toxic Red Kidney Beans?

I have cooked only pinto beans up to this point. So I bought dried kidney beans
from Whole Foods. I soaked my red kidney beans for 9 hours. Using …

Black beans have no flavor

I love Black Beans out of the can, but would like to cook them from scratch as I do
the other beans. I have not found success. They get the proper texture, …

Vegan slow cooker beans

Does anyone else know that you can pop an opened bag o' dried beans in the slow
cooker in the morning with water about an inch or two from the top, depending …

Cooking Black Soybeans

My question is about cooking black soybeans. It seems they cook up quite
differently from other beans. They cook very quickly compared to other non-
soybeans …

Eating uncooked kidney beans

I bought some dried Kidney Beans from Whole Foods and soaked them for 8 hours
and added them into a Coleslaw salad recipe and they taste terrible. I am …

Red Kidney Beans Split During Soak

I put them in a pot with water (with about 2 tsp of baking soda) to soak overnight
and only after a couple hours I found many of them with wrinkled, skins …

Storing Cooked Beans

Hi, could you please advise if it's best to freeze beans cooked in bulk? Or can they
be stored in airtight jars in the fridge? If so, do we add the cooking …

17/18
Why discard bean soaking water?
Recently, I found myself alone and having to now cook for myself. Dried beans are
an old favorite and I have stocked up on several …

Next: How To Cook With Tempeh

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