..(and other beans). The Ultimate Guide to Cooking Dried Chickpeas, Beans and Pulses/Legumes.
Why You Should Cook More Beans This Year
If you’re looking for a nutritious, budget-friendly way to eat healthier, dried beans and legumes are a great place to start! Pulses like chickpeas, lentils, and black beans are loaded with fibre, protein, vitamins, and minerals. They’re also incredibly versatile, helping you create everything from hearty soups and salads to satisfying stews and curries. Plus, buying dried beans in bulk is much cheaper than canned options and allows you to control the seasoning and avoid added preservatives.
To help you get the perfect texture and taste, here’s a step-by-step guide to cooking dried beans and legumes.
How to Cook Dried Beans and Legumes: Step-by-Step
- Sort Your Beans
Before you begin, lay out your dry beans on a clean pan or countertop. Pick through them to remove any broken, shriveled beans or small debris like rocks. - Rinse
Rinse the beans under cold running water to remove dust and dirt. - Soak Your Beans
- Overnight Soak: Soak your beans in a large bowl of water for at least 6 hours or overnight.
- Quick Soak: For a faster option, place beans in a large pot, cover with water, bring to a boil, and simmer for 2-3 minutes. Remove from heat, cover, and let sit for one hour. After soaking, drain and rinse.
- Cook Your Beans
Place 1 cup of soaked beans in a pot with 3-4 cups of fresh water or broth. Bring the water to a full boil, skimming off any foam that rises to the top. - Simmer
Cover the pot and simmer the beans for the appropriate time (see cooking chart below). Stir occasionally and add more water if necessary. - Check for Tenderness
Beans are ready when they are tender to the bite but still hold their shape. If you need firmer beans (for salads) or softer beans (for soups), adjust your cooking time accordingly.
Simmer Time Guide for Beans & Legumes
Here’s how long to simmer 1 cup of dried beans:
- Black beans: 60-90 minutes
- Black-eyed peas: 60 minutes
- Cannellini beans: 90-120 minutes
- Chickpeas (garbanzo beans): 90-180 minutes
- Kidney beans: 60-90 minutes
- Lentils: 30-45 minutes (only 1.5 cups of water needed per cup of lentils)
- Lima beans: 60-90 minutes
- Navy beans: 60-90 minutes
- Pinto beans: 45-120 minutes
Bonus Tips for Perfect Beans Every Time
🥄 1 cup of dried beans yields 2-3 cups of cooked beans – so plan your portions accordingly.
🥄 Simmer gently to avoid the beans falling apart.
🥄 Don’t add salt until the end – salt can increase cooking time by making the beans tough.
🥄 Add extra flavour by cooking beans with onions, garlic, or herbs from the start.
🥄 Pressure cookers save time – they reduce cooking time and may even improve digestion!
🥄 Wait to add acidic ingredients like lemon juice or tomatoes until the end of cooking. Acid can prevent beans from softening.
By following these steps, you’ll be able to cook up perfect, tender beans every time, whether you’re meal prepping for the week or adding them to tonight’s dinner. Plus, beans are a sustainable, plant-based protein source that can help reduce your environmental footprint. Enjoy experimenting with different varieties and flavours in your meals this year
💡 Bonus Fact: What’s the Difference Between Pulses and Legumes
While the terms “pulses” and “legumes” are often used interchangeably, they’re not exactly the same thing!
- Legumes include plants like beans, lentils, peas, peanuts, and soybeans—basically any plant in the Fabaceae family.
- Pulses are the dry seeds harvested from legume plants, such as lentils, dry beans, chickpeas, and split peas. They’re typically low in fat and rich in protein.
So, all pulses are legumes, but not all legumes are pulses! 🌱