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The simple overnight process of how to soak beans (by type) will help to eliminate gas and intestinal issues so you can enjoy eating these nutritious plant foods again!
I went on a bean soaking binge this past weekend, and the amount of scum that came to the top of the large pot of soaking kidney beans was so huge, I thought it deserved its own blog post. Soaking beans for many hours before cooking them produces a lot of scum which is course, is rinsed and drained away when the soaking is complete.
What is all that scum anyway? Anti-nutrients, that’s what! And those anti-nutrients such as phytic acid, lectins, and enzyme inhibitors are going to be in your gut causing you gas, heartburn, reflux, and whatever other digestive ills beset you when you eat something that isn’t particularly digestible unless you soak your beans before cooking them.
Traditional cultures took great care to prepare their legumes with a long soak before cooking to enhance digestibility and nutrient absorption.
I love Mexican food but really try to avoid Mexican restaurants for this reason .. they don’t soak their beans before cooking them!
After a meal at a Mexican restaurant, I will typically feel very bloated. Eating the same meal prepared at home where I soaked the beans properly before cooking results in no digestive upset whatsoever.
Take the Soaked Beans Challenge!
If you think unsoaked beans don’t cause you any trouble .. take this challenge. Soak beans next time before cooking and notice the difference in your stomach after eating.Â
You may think that the unsoaked beans don’t cause you any trouble, but you just may find that soaked beans are infinitely more filling and that you eat less and enjoy the meal more as a result!
Traditional peoples were very wise in the preparation of their foods. They not only selected nutritious foods but they prepared them for maximum digestibility and nutrition. Â
What good is eating nutritious legumes if the body is so whacked by the anti-nutrients that it can’t very easily extract and digest the nutrition?
So, the next time you make your beans, make sure you soak them first!
I soak large pots of various types of beans every month or so and then cook them – freezing for easy, quick meals when beans are required like homemade chili.
**If you absolutely do not have time to do this, at least buy pre-soaked legumes and beans packed in glass jars. Your digestion will thank you!
How To Prepare Beans by Soaking (video tutorial)
If you’ve never soaked beans before, it’s so easy. It’s a very similar process to soaking nuts. The method also mimics the wisdom of traditional societies that soaked seeds.
See this short video below that demonstrates the simple process.
Kidney shaped beans
For kidney shaped beans and dried/split peas, put a pinch of baking soda and enough water to cover in a large pot and soak uncovered for 12-24 hours. Drain, rinse and cook as usual.
Examples of kidney-shaped beans include:
- Red kidney beans
- White kidney beans (cannellini beans)
- Pinto beans
- Anasazi beans
- Black-eyed beans (black-eyed peas)
- Great Northern beans
- Lima beans
Non-kidney shaped beans (and other legumes)
For more oval-shaped beans and other legumes, soak for 12-24 hours in filtered water to cover plus 1 tablespoon of cider vinegar or lemon juice for every cup of dried beans/legumes used.
A homemade apple cider vinegar recipe or store-bought are both fine (make sure the ACV is packed in glass). Liquid whey from yogurt, kefir, or clabbered milk may also be used. Drain, rinse, and cook as usual.
Examples of non-kidney shaped beans include:
- Black beans (turtle beans)
- Navy beans
- Fava beans
- Adzuki beans
- Chickpeas
- Lentils
For maximum digestibility, it is best to rinse and refresh the filtered water and baking soda or the acidic medium once or twice during the soaking period. If you forget, no worries.
I try to always soak beans for the full 24 hours instead of just overnight. Sometimes if I get busy, I might even soak them 36 hours, but this is risky as they can get moldy sometimes if you go over 24 hours. Best to stay between 12-24 hours particularly during summer months.
How to Cook Beans After Soaking
After soaking, be sure to thoroughly drain and rinse the beans until all the scum is washed away. Then, complete the process by doing the following.
- Fill the pot of rinsed pre-soaked beans with fresh filtered water, bring to a boil, and skim away any additional foam that may come to the top at the start of the boil. Â
- Turn down the heat to a simmer, add 4 crushed garlic cloves, and cook until the beans are soft (about 4 hours).
- Drain beans and add to your favorite dish or let cool and freeze in large freezer bags for quick meals at a later date!
You won’t be needing over-the-counter gas meds after preparing beans the traditional way!
Should You Use the Soaking or Cooking Water?
Some alternative cooking circles advocate using the soaking or bean cooking water. Unfortunately, neither of these practices is traditional.
Using the cooked bean water or aquafaba is actually a dangerous practice. See the linked article for reasons to avoid this modern food especially during pregnancy!
Other Types of Legumes
This article plus video on soaking lentils provide additional information specifically for this legume. Because they are soaked exactly the same as all non-kidney shaped beans, it is helpful for visual learners.
Lentils were the favorite of nutritional pioneer Dr. Weston A. Price due to their very high potassium content.
Recipes Using Pre-soaked Beans and Legumes
Here are some recipes to try using soaked beans and other legumes to entice you!
Interesting.
Citric acid is hidden MSG??
I cook my beans by boiling them 3 times, 10 minutes each time. This alleviates all the boating, gas, and other issues I was having.
I just soaked a large pot of beans one night ago before cooking yesterday and did not have the scum (maybe a tiny bit, but not much). Thoughts? Beyond that, though, I have to say that soaking and cooking beans tastes way better than the canned beans I used to buy!
i have had a lot of issues with soaking beans. Short soaking periods, long soaking periods, water ph to mimic rain water, too hot or cold to encourage germination/phytic acid breakdown. No mater what I do, they still seem to tear everyone’s stomachs up. Thoughts?
It’s no surprise most folks have a difficult time when cooking pinto beans or similar. I’m from KY and I was raised on Pinto beans and corn bread served with most meals. It takes generations of Country cookin’ for generations of family members eating the staples of good old Country cookin’ to get it right. 99% of people asked will say they dislike pinto beans and similar other beans because they have terrible gastric distress after consuming a hearty portion. It’s simply because the beans were not prepared properly during cooking. Soaked or unsoaked there’s a trick to it.
Here’s the real way to cook Pinto beans:
1. Buy good beans at the store. They need to be light in color, not dark. Wash them clean for cooking and get rid of any impurities like dirt, split beans, dark beans and rocks etc.
2. Soaking has nothing to do with flavor. Presoaked beans cook faster and that’s all. Soak the beans or cook them unsoaked, and simply increase cooking time your choice. Soaked=1 hour Unsoaked=1.5 hours Altitude also has alot to do with your beans. If you’re up in the mountains, it’s harder to cook good beans, consider using a pressure cooker as an option. (This will also impact your cook time)
3. Add some vegetable shortening to your water you cook the beans in. Not olive oil or any other type of oil, shortening is what you want. A heaping tablespoon is plenty for a big pot of beans. If you want to have some extra good flavor in your beans add a ham hock or some country ham or bacon. How much you add is up to you but 3 or 4 strips of bacon is enough for a good sized pot of beans for my taste. You can also substitute a bullion cube or two or bullion powder if you want lower fat content. Ham bullion is my personal favorite. Bottom line is even if you choose to add nothing but the shortening, you’ll have #1 good tasting beans already.
4. Cook the beans under a lid. Keep it covered. First bring the beans to a rolling boil, then reduce heat just enough so you can see your beans still moving in the water. They’ll be rolling up from the bottom center up to the top and out against the sides of your pot. Keep the lid ON during the entire process. Check to see if you need to add water frequently but replace the lid ASAP each time. If you leave the lid off you’ll end up with dark beans and they won’t be cooked thru, so keep it covered.
Add your salt when the beans are about 3/4 done. Don’t add salt at the beginning, you’ll make your beans tough.
5. 15 minutes before finish time comes the trick. You add a pinch of baking soda to the water and stir. You’ll see some foaming action take place, don’t panic. This is the baking soda neutralizing the acid that leads to upset stomach and gastric distress. Stir for about 30 seconds and replace the lid.
A little dab will do ya. Remember, a pinch is all you need. Too much will make your beans dark, we don’t want that. No more than 1/4 teaspoon of baking soda is enough for a BIG pot of beans so use it accordingly.
6. When they’re done, your beans should be a nice light color, even sort of pink looking. If your beans are dark, you did something wrong, go back and see what happened. If you follow these simple instructions everyone will now enjoy your beans without the gastric distress.
This was a closely guarded family secret. I’m sure now that it’s out many will try to take credit for it but please remember this comes from the best Country cook I’ve ever met, my mother Nancy in KY.
Best, Chris Bennett
oh my gosh, sounds so good. sounds like my grandma used to make. it was beans everyday and they were perfect. I remember her picking the bad ones out. seriously, this is the only post that about making a real pot of beans. love it!
Gas can be eliminated by frequent eating of beans. Your intestines grow the healthy flora needed for digesting them. It’s important to read what scientists are saying about this subject. Anecdotal evidence is not a always reliable.
I am getting conflicting msgs. re: lentils- a bag of whole foods “365” brand, organic green lentils reads “lentils do not require soaking”. What is your take on this?
I will try this, I don’t think I have ever soaked them. thanks
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