Legumes are a class of vegetables that includes beans, peas, and lentils. Chock-full of nutrients and high in fiber, they’re a pantry must-have: Once cooked, legumes can be added to any number of dishes. Follow these quick tips for perfect results.
- Pick through dried legumes and discard shrivelled or discolored ones before cooking.
- Rinse and drain well.
- Soak legumes like beans in the refrigerator overnight in a 1:3 ratio of beans to water. (Lentils, split peas, and black-eyed peas do not require soaking.)
- To quick soak, bring beans to a boil in a stockpot in a 1:3 ratio of beans to water. Cover and set aside at room temperature for up to 4 hours.
- Thoroughly drain and rinse beans after soaking.
- Cook beans in fresh water (never use the water they’ve been soaked in) in a 1:3 ratio of beans to water.
- To cook, simmer, uncovered, stirring often. Test beans for softness after 45 minutes. Cook until tender, adding more hot water if needed. Cook with herbs, if you wish.
- Drain and plunge into cold water to cool once cooked. Drain and freeze in small containers and add to recipes as needed.
- When using your frozen beans in recipes, add salt or acid ingredients like vinegar, tomatoes, or fruit juice when beans are nearing tenderness. Otherwise they will remain tough.
- Remember: 1 lb dried beans = 5 to 6 cups cooked.
