Legumes Cooking Chart

by Sandra
Legumes are a class of vegetables that include peas, lentils, and beans. They are a low-fat source of protein, fiber, vitamins and minerals. Yes, beans are known to be hard to digest and cause flatulence, but rinsing canned beans can help to reduce this side effect. As for dried beans, soaking them overnight, rinsing them well before cooking, and adding a hand full of fennel seeds while cooking can help to improve digestibility. If you’re not used to eating beans, you might try gradually introduce them into your diet by adding small amounts to salads and soups. 

The below chart shows the amount of liquid needed to cook various types of dried legumes, and the cooking times for each type, plus the yield you can expect. Prior to cooking, legumes require sorting, rinsing, then soaking. That is, except for lentils and split peas — they don’t require soaking. The chart’s approximate cooking times reflect legumes that have been soaked, if required.

Dry Legume	Legume Amount	Liquid Amount	Cooking Time	Approximate Yield
Adzuki Beans	1 Cup	3 1/4 Cups	45 to 60 Minutes	3 Cups
Anasazi Beans	1 Cup	3 Cups	60 Minutes	2  1/3 Cups
Black Beans	1 Cup	4 Cups	75 Minutes	2  1/3 Cups
Black-Eyed Peas	1 Cup	4 Cups	60 Minutes	2 Cups
Brown Lentils	1 Cup	3 Cups	20 to 30 Minutes	2 Cups
Cannellini Beans	1 Cup	4 Cups	60 Minutes	2 Cups
Garbanzo Beans (Chickpeas)	1 Cup	4 Cups	60 to 90 Minutes	2 Cups
Great Northern Beans	1 Cup	3 Cups	90 Minutes	2  2/3 Cups
Kidney Beans	1 Cup	3 Cups	60 Minutes	2  1/3 Cups
Green Lentils	1 Cup	3 Cups	35  to 45 Minutes	2 Cups
Lima Beans (Butter Beans)	1 Cup	3 Cups	45 to 60 Minutes	2 Cups
Navy Beans	1 Cup	3 Cups	45 to 60 Minutes	2  2/3 Cups
Pinto Beans	1 Cup	3 Cups	90 Minutes	2 2/3 Cups
Red Lentils	1 Cup	3 Cups	30 Minutes	3 Cups
Soybeans	1 Cup	4 Cups	60 to 120 Minutes	2  2/3 Cups
Split Peas	1 Cup	3 Cups	45 to 60 Minutes	2  1/2 Cups
Yellow Lentils	1 Cup	3 Cups	30 Minutes	3 Cups

Legumes Cooking Chart: Copyright © 2019 Now That’s Vegan!

Cooking Directions

1. Sort though the dried legumes to check for and discard any small pebbles that may be present.
2. In a 3-quart saucepan, rinse the legumes several times to clean thoroughly. With the exception of lentils and split peas, cover and soak overnight in 4 times the amount of liquid. If you forget to soak the legumes overnight, you can add them to a pot with 4 times the amount of water, then on high heat bring them to a boil, remove from heat, cover, let sit for 3 hours, then discard the soak water.
3. You can use fresh water for cooking, or for added flavor replace the cooking water with homemade Simple Vegetable Broth or any certified gluten-free store-bought brand. Add the amount of liquid for cooking and bring to a boil.
4. Reduce the heat to low, cover with a lid, and simmer for the recommended time, or until tender. Legumes that take a long time to cook may need added liquid during cooking. Don’t add salt to the water, since this tends to make the legumes tough. And don’t overcook, to avoid mushy legumes.
5. Drain well, and serve!

Storage

Dry legumes can be stored in a cool, dry location for up to 1 year. Cooked legumes should be stored in a tightly sealed container, and placed in the refrigerator for up to 5 days.