How to soak beans the right way?

Have you ever wondered why our grandmothers used to soak beans before cooking? Soaking dried beans provides many health benefits. Not only does it help to shorten the cooking time, but it also makes them easier to digest, reducing the unpleasant feeling of post-bean bloating which we usually complain about after having lentil curry or stew. Soaking beans also helps to break down certain harmful substances that can prevent your body from absorbing essential nutrients from the beans. So, next time when you are planning to make a robust stew or curry, soak your beans first. Here is how to soak beans before cooking to make the most of it.

Benefits of soaking beans before cooking

Soaking beans before cooking is primarily necessary for the following reasons:

1. Reduced cooking time

Soaking beans softens them, reducing the time needed to cook them thoroughly. This can save energy and effort in the kitchen. A study published in the Journal of Food Science found that soaking beans with a pinch of salt was effective in softening the beans as compared to no soaking or soaking with just distilled water.

2. Easy to digest

“Beans contain complex sugars called oligosaccharides, which can be difficult for some people to digest, leading to gas and bloating. Soaking helps break down these sugars, making beans easier on the digestive system,” says nutritionist Abhilasha V.

3. Better nutrient absorption

Soaking beans before cooking is a typical procedure that softens the texture and speeds up the cooking process. Soaking has also been proposed to reduce anti-nutritional chemicals and improve cooking quality, as found in a study published in the Journal of Food Science and Technology. Thus, soaking beans can reduce the presence of anti-nutrients like phytic acid, inhibiting the absorption of essential minerals such as iron, zinc, and calcium.

4. Reduced toxins

“Some beans, particularly red kidney beans, contain toxins (like lectins) that can be harmful if not properly prepared. Soaking and then cooking beans helps to reduce these toxins and make the beans safer to consume,” explains the expert.

5. Better texture and enhanced flavour

Soaked beans tend to cook more evenly and have a better texture, becoming tender without being mushy, as found in a study published in the Journal of Food Science and Technology. Soaking can also help remove some of the compounds that cause bitterness, improving the overall flavour of the beans.

Also Read: Are black beans healthy to eat?

How to soak beans?

Here is a complete guide on how to soak beans before cooking, as explained by the expert:

1. Sort your beans

The first step of the process is to spread your beans evenly on a plain sheet so you can see them. Remove any rocks, dirt, split, or discoloured beans before soaking them.

2. Rinse

The second step is to wash them thoroughly. Rinse beans under cool running water to remove any other dirt or debris you may have overlooked while cleaning in the first step.

3. Soak

Place beans in a large bowl or pot and cover with about 3-4 inches of water or 10 cups of water for 3 cups of beans. Let them soak for 6-8 hours or overnight.

4. Drain and rinse

Drain the soaking water and rinse the beans with fresh water before cooking. This will help you to double-check any dirt or debris present in the soaking beans before you start cooking.

5. Boil

Place 5 cups of water for every 1 cup of dried beans in a pot and cover with water. Bring it to a boil and let it boil for 2-3 minutes.

6. Soak

Turn off the heat, cover, and let the beans soak for an hour or so.

7. Drain and rinse

Drain the soaking water and rinse the beans with fresh water before cooking.

Types of soaking method

There are two ways to soak beans, including:

Traditional soaking

This method does not require boiling water. For every pound of dry beans, add 10 cups of cold water and soak overnight, or for at least 6-8 hours.

Quick soaking

The quick soak method is a time-saving method for preparing dry beans to cook faster. Unlike the traditional soaking method, the quick soaking method takes around an hour. In this method, you add 5 cups of hot water to 1 cup of beans. Let it boil for 2-3 minutes. Then, remove from heat, cover, and set aside for an hour.

Traditional vs quick soaking: Which is better?

If you have enough time and desire to follow the proper traditional way of cooking, you can opt for the traditional soaking method. However, if you do not have enough time and love quick and easy ways of cooking, you can opt for the quick soaking method. Although, both soaking methods are helpful and offer the benefits associated with it. It is your choice to determine the method you want to use for soaking beans before cooking.

Things to keep in mind!

• Rinse thoroughly: After soaking, rinse beans thoroughly to remove any remaining anti-nutrients and oligosaccharides.
• Gradual introduction: If you are new to consuming beans, introduce them gradually into your diet to allow your digestive system to adjust.
• Combine with digestive aids: Cook beans with herbs and spices like cumin, ginger, and bay leaves, which can help reduce gas and improve digestion.
• Balanced diet: Combine beans with grains, vegetables, and proteins to ensure a balanced diet and optimize nutrient absorption.
• Proper cooking: Ensure beans are cooked thoroughly. Undercooked beans can contain harmful compounds, such as lectins, which can cause digestive discomfort and toxicity.
• Hydration: Drink plenty of water when consuming beans to aid in digestion and prevent any potential digestive discomfort.

Frequently Asked Questions

1. How long is it required to soak beans?

The soaking time for beans can vary depending on the type of bean and the method used:-

• Traditional method: Soak beans in water for 8-12 hours or overnight. This is suitable for most beans like black beans, kidney beans, and chickpeas.
• Quick soak method: Bring beans and water to a boil, let them boil for 2 minutes, then remove from heat and let soak for 1 hour. This is a faster method for when time is limited.

2. Do I soak the beans in hot or cold water?

It makes no difference whether you soak beans for several hours or all day. However, if you are soaking them before cooking for an hour, you should use boiling water. Hot water will function faster and lower anti-nutritional enzymes.