3 EAsy stEPs to
Cook Beans
Beans are high in nutrients like fiber and
protein and are easy to prepare.
1.
Soak your
beans.
HOT SOAK: Place 1 cup of beans in a pot with 5 cups
of water. Bring to a boil for 3 minutes then remove from
heat and let stand for 4 to 24 hours. Drain and rinse
beans in cool water.
2.
TRADITIONAL SOAK: Pour enough cool water over
45
to 2
beans to cover completely. Soak for 8 hours or overnight.
Drain soaking water and rinse beans with cool water.
QUICK SOAK: Place 1 cup of beans in a large pot with
3 cups of water. Bring to a boil for 3 minutes then remove
from heat and let stand for 1 hour. Drain soaking water
and rinse beans in cool water.
Combine 1 cup beans
with 2 cups water
and bring to a boil.
3.
For every cup of beans,
use 2 cups of water.
Simmer on low for
45 minutes –2 hours.
1 cup dry =
2 ½ cups cooked
COOKING TIPS
Bean cooking time varies by type. When a bean is fully
cooked the skin is still intact but the bean can easily be
smashed between two fingers.
Beans expand as they cook. Add warm water as needed
during the cooking process to keep the beans covered.
Increase flavor by adding chopped onion to the beans at
any time during the cooking process.
Use unsalted
water—salt toughens
beans during cooking.
During hot weather, soak
beans in the refrigerator
to prevent fermentation.
For more information
and recipes, visit
pulsepledge.com
3 EAsy stEPs to
Cook Chickpeas
A nutrient powerhouse, chickpeas are iron-rich,
high in folate and easy to prepare.
1.
Soak your
chickpeas.
OVERNIGHT SOAK: Use three cups of
cold water for each cup of chickpeas,
let stand for 8-24 hours and drain.
2.
QUICK SOAK: Use three cups of cold
water for each cup of chickpeas, boil 2
minutes, remove from heat, cover and
let stand for one hour, drain.
For every cup of chickpeas,
use 2 cups of water.
Combine chickpeas
and water, bring
to a boil.
1.5
to 2
3.
Simmer
for 1.52 hours.
1 cup dry =
2 ½ cups cooked
COOKING TIPS
Use unsalted water—salt toughens chickpeas
during cooking.
Start the soaking process when you make your
morning coffee. When you get ready to make dinner,
your chickpeas will be ready to cook.
Once cooked, chickpeas can be refrigerated in their
liquid for up to a week. Just drain and add to salads,
soups or sides for a quick protein punch.
For more information
and recipes, visit
pulsepledge.com
3 EAsy stEPs to
Cook Lentils
A nutrient powerhouse, lentils are low in fat,
protein-rich and easy to prepare.
5 to
20
1.
Rinse lentils with
water—no
need to soak!
2.
Combine lentils
and water,
bring to a boil.
For every cup of lentils,
use 2.5 cups of water.
3.
Simmer for
5-20 minutes
until tender.
1 cup dry =
2 ½ cups cooked
COOKING TIPS
Use unsalted water—salt toughens lentils
during cooking.
Acidic ingredients like tomatoes slow cooking.
Add them late in the cooking process.
Different lentils require different cooking times.
Softer red (decorticated) lentils require shorter
cooking times and are great for soups. Firmer
lentils (French green, black beluga, etc.) take a
bit longer to cook and are ideal for salads.
For more information
and recipes, visit
pulsepledge.com
3 EAsy stEPs to
Cook Split Peas
A nutrient powerhouse, split peas are high in
potassium, fiber-rich, and effortless to prepare.
30
1.
Rinse split peas
with water—no
need to soak!
2.
Combine split
peas and water,
bring to a boil.
For every cup of split peas,
use 2 cups of water.
3.
Simmer
for 30
minutes.
1 cup dry =
2 ½ cups cooked
COOKING TIPS
Use unsalted water—salt toughens split
peas during cooking.
Acidic ingredients like tomatoes slow cooking.
Add them late in the cooking process.
Split peas get softer the longer they cook.
Vary cooking time accordingly.
For more information
and recipes, visit
pulsepledge.com