Soaking Beans

Beans are very popular as one among the nutritious foods. There are various types of beans, that are rich in dietary fiber, protein, carbohydrates, iron, folate, etc. While some of them can be cooked directly, others require soaking beforehand. Such soaking is beneficial in different ways. Apart from reducing the cooking time, it makes the beans easily digestible, thereby lowering the chances of flatulence. It is also claimed that soaking reduces the levels of phytic acid in beans and this increases the level of absorption of minerals, by the body.

How to Soak Beans Properly

It is a common fact that some types of beans like lentils, mung beans, or split peas, do not require soaking and can be cooked directly after rinsing. However, the bigger ones, like, red beans, chickpeas, and navy beans have to be soaked. Beans can be soaked in two different ways.

Long Soak Method
One of the common methods of soaking beans is the long soak method, wherein the beans have to be rinsed and soaked in water for at least eight hours. It will be much better to soak beans overnight. However, if soaked for more than 12 hours, the beans may lose its texture and flavor, once cooked. Make sure to keep enough water for the beans to remain submerged for the whole soaking period. This is very important, as the beans get enlarged in size, by absorbing water, thereby reducing the water level. Before cooking the soaked beans, discard the water used for soaking.

Quick Soak Method
The second method of soaking beans is the quick method, wherein, the beans are rinsed and added to boiling water. It is allowed to boil for another few minutes. After that, it is removed from heat and kept aside for at least one hour. Make sure to soak the beans covered. After one hour, you can cook the beans. This is one of the easiest and convenient methods of soaking beans. It will be better, if you keep the beans soaked for another two to three hours. If long soak method can breakdown 60% of the complex sugars (responsible for flatulence), it is above 80%, in case of quick soak method. To prevent gas, this method is said to be more beneficial.

Other Methods
Some people use hot soak method for soaking beans. In this method, the rinsed beans are boiled with large amounts of water (around 10 cups of water for 2 cups of beans). It is boiled for a few minutes and removed from heat. The pot is covered and kept aside for one hour or more. The water is discarded and the soaked beans are rinsed. After that the beans are added to a pot of cold water, along with one or two teaspoons of oil and salt. It is cooked on medium heat. Soaking beans in salt water is also said to be beneficial to cut down the cooking time. It is also said that such soaked beans will not have wrinkles on them. However, beans soaked in salt water may not have the soft, creamy texture, after cooking. Some people try soaking beans in baking soda solution to prevent flatulence. This is not usually recommended.

In short, soaking beans before cooking can be really beneficial. You can also try the above said methods in order to soak beans for soups or any other recipes.