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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!
Hi Andrea, I know someone who soaks and then dries and then freezes. Then she just cooks when she needs them. It seems to work well for her. I prefer to soak, cook and then freeze. Then I just throw the beans in whatever dish I’m preparing. They work great straight out of the freezer.
So many great ideas, Sarah. Thanks for sharing, as always!
Hi Michelle, we have well water at our house and it is REALLY hard water. Try adding a pinch of baking soda to the soaking water to soften them a bit.
Julia Child always said to soak beans to get out the “rooty-toots!” LOL
I also soak for 24 hours.Mine has plenty of flavor i add spices after they have been in the crockpot a bit ,so i dont dry them out.I use cumin,garlic,onion powder yummy! Mine have NEVER produced scum so that pic was shocking to me!
I must say that I am surprised that so many of you don’t get any scum. I have always gotten scum soaking my beans and I buy organic ones too.
Ok, I’m thinking about this some more. Maybe the fact that our house has really really hard well water has something to do with the amount of scum I get off my soaking beans??? Any one else get as much scum as me?
Sarah – I think the white stuff which you are referrring to as ‘scum’ does appear if you dont change the water for more than a 24-30 hrs. Not sure how long you keep them. I do get these when i forget to change the water (because i dont like when it stinks). Also if i keep them too long without changing the water the beans/lentils become a bit har the taste and texture change, which i s not great.
On an other note – I have recently read that soaking with warm water (120-140 degree) will help reduce phytic acid as much or more than soaking in an acidic base. I go by the reule – do what works for you.
I looked this up because I got something i usually don’t get. I didn’t know what it was. I’m fairly new, I’ve only been cooking this way for 2 years. before I’d only soak in water, then i read the NT and started soaking with lemon juice or whey when i had it, but never had this “Scum”. The other day I didn’t have any lemon juice, so i sliced up a lemon and squeezed it in with the lemon. It was a large bag of pinto beans, covered with filtered water (we are in the city,soft water) in a 6.4qt stock pot. 24 hours later, bubbles and a gel like substance was rising to the top. as I was removing it I noticed it was comming from the belly button of the bean. I asked my hubby and he thinks it was fat the lemon was digesting like a marinade. However after reading this I was wondering if this is the scum you were talking about? It was a clear gel like geliten (sorry sp?)
After I started soaking my beans they don’t get soft. Also, they tend to fall apart. I read somewhere that adding a pinch of baking soda helps soften them. I did this the last time I cooked beans and it did help. But, one of the comments above says it will deplete minerals. Anyone know if this is true and/or if there is another way to soften the beans?
My MIL said she thought the beans were falling apart cause I was cooking them at too high a temperature so I’ll try lowering it next time.
Absolutely love your blog! Thank you!
Cooking at too high a temperature definitely makes the beans fall apart. My new favorite way to cook beans is in the crock pot on low. I usually use a combination of stock and water. You can leave them in all day or all night and they come out perfect, and they don’t fall apart. Salt them after they’re soft.
I’ve always soaked my beans, and since reading NT I add apple cider vinegar or whey. I’ve never used baking soda because I read ages ago that it depletes vitamins, but I think that was if you cook beans with baking soda. I am going to try soaking them with it and see what difference it makes.
I’ve also always read not to salt the beans until they’re soft, or else they’ll never soften. True, but there is a caveat to that: Cook’s Illustrated had an article about soaking beans overnight in salted water, then rinsing off all the salt, then cooking as usual. I tried that several times and liked it, but you get pretty much the same effect by cooking them in the crock pot on low.
In Japan I learned to soak beans with kombu. Some people cook the beans with it, as it adds minerals and may help the beans to soften and be more digestible.
Great post and comments!
Hi Sarah,
I so appreciate your insights and am wondering about canning the beans. I’m trying to ‘lighten the load’ in the freezer. I’ve canned beans in the past, but ended up with little or no water when they were done. I still use them, but wonder if I’m doing something wrong??
Blessings,
Sunny
Hi Sunny, I have never canned beans. Freezing would preserve more nutrition so perhaps getting a small extra freezer for an outside garage or shed might help? I have just a small one in the garage and it is perfect for my family of five. Got it on Craig’s List for $25. What a deal!
LOL! We’ve already done that, Sarah. I was thinking of trying to have things that are canned in the event of a long power outage.
The perfect beans are alway soaked and boiled with garlic.
For the dairy-free among us, I’ve been using this method for legumes, it’s an alternate way to introduce bacteria to start the fermentation process. It seems to leave rice with a slightly sour flavor but I’ve never noticed the same with beans, I assume because the other seasonings with the beans overwhelm the sour.
http://wholehealthsource.blogspot.com/2009/04/new-way-to-soak-brown-rice.html
Tanya, can u clarify the method u use, especially for the 1st batch?
Do u just soak for 24hrs in plain water for the 1st batch….
then for the second batch, u use some of the previous batch’s soak water to ferment the beans? How much do u use?
And how do u ferment the 1st batch? Do u use the ACV or lemon juice?
Can miso, soy yogurt, or sauerkraut or probiotic be used as a fermenting starter to ferment beans? (which is best)?
Thanks, I always just soaked in water. Now I will do it your way!
I always soak my beans at least overnight, but sometimes up to 3-4 days, if I have time.