Indulging my urge to cook can sometimes be easier than giving in to my need to grocery shop. Whenever my cupboard is bear, I look to the dried legumes filling the jars on the back of the shelf to feed me. It wasn't until recently that I realized these delicious little dried fruits hold an air of mystery to some! When a friend asked me how long she needed to cook canned chickpeas, I knew I needed to set the record straight with an educational, bean-tastic blog post.
Legume? That's a funny word.
I'll spare you the wiki details, but legumes are actually considered fruit. The easiest way to identify them is the seam down the middle. You know how a peanut will break cleanly in half? That's because it's not a nut, it's a legume! Or think about the way pea pods open, and the peas inside even break into halves when you remove the shell: legumes. Technically a bean is a legume, but a legume isn't necessarily a bean, just like a square is a rectangle, etc. But many people use the words "bean" and "legume" interchangeably, so don't be a snob if someone gets it wrong.
Nutrition
As most savvy vegans know, legumes can supply much-needed protein to a meat-free diet. To make sure you're eating a complete protein (that is, protein which includes all of the essential amino acids in the proportion that a human diet needs), be sure to pair your legumes with brown rice. Even the soy bean isn't a complete protein, so put your teriyaki tofu over brown fried rice. Brown rice is heartier than white rice and more difficult to digest, so make sure you're chewing your food very well to avoid a stomach ache.
Preparation
Legumes that come in cans are pre-cooked. The only preparation you have to do is making them as hot (or cold) as you would like for your particular recipe. This convenience is the advantage of canned legumes; they are ready to put directly in your mouth. Otherwise, compared to dried legumes, they are slightly more expensive and less nutritious due to the sodium content of most canned food. Rinse beans in water to remove some of that salt.
Dried legumes require three steps before consumption: rinse, soak, cook.
1. Rinse Your Legumes
If you buy your legumes from the bulk section of your local food store, chances are, they are dirty. As in dusty, touched by many hands, and possibly containing a few foreign objects or rotten beans. Even if you bought a bag of pre-packaged legumes, they were probably in a bulk bin at some point. Measure your legumes and rinse them well with water, then drain. Be sure to pick through them to remove anything strange, such as a rogue black bean that has turned partially green in the style of gross potato chips everywhere.
2.a) Long Soak
If you have the foresight, soak your legumes the night before. Put them in a container with enough water to cover by at least 3 inches and let sit overnight. There's no need to refrigerate. By the next day they should have soaked up some of the water and increased in size. Drain and discard the water.
2.b)Short Soak
Forgot to soak? That's OK. This short soak is less energy efficient, but it will do in a pinch. Put rinsed legumes in a pot with enough water to cover by at least 3 inches. Turn the heat on full blast and wait for a rolling boil. Stir the once, turn off the heat, and cover with a tight-fitting lid. Wait 2 hours or until the pot returns to room temperature. Drain and discard the water.
3. Cook Them Legumes
Cover with water and set the legumes on high heat. Add salt to the water, about 1 tablespoon per cup of dried legumes. Boil the legumes for about 40 minutes, stirring occasionally. A kidney bean is much larger than a lentil, and therefore takes much longer to cook. I always taste to legumes to check doneness. A properly cooked bean should be soft with a creamy texture inside and not at all grainy or crunchy.
This may the point in your recipe where you add flavoring. I suggest sauteing the aromatic ingredients first (like garlic, onion, gharam masala and chile), then adding legumes and liquid (like lentils and vegetable stock) and cooking until everything is soft and delicious. Look, you just made Indian dahl!
Make Boring Beans Yummy
Legumes can be a little plain if eaten alone. Experiment with recipes and flavors. Black beans fit with onion and cilantro, kidney beans go great in chili, and garbanzos are delicious with tomato and spices, chana masala style. Blend legumes and flavorings in a food processor for dips like hummous. The possibilities are many if you get creative and hungry. Tonight I'm making black bean veggie burgers, check back soon for the recipe!