[vc_row][vc_column][vc_column_text]Getting the most out of your pulses by cooking and storing them correctly [vc_empty_space height=”20″][vc_column_text]

Firstly, how do we cook them?

• The exact cooking time depends on altitude, bean variety, water hardness and the age of the beans. Try not to cook dry beans, peas or lentils together as each has its distinct cooking time. Generally, most beans, whole peas and chick-peas will cook to the desired tenderness in 1 to 1 ½ hours, split-peas about 45 minutes and whole lentils 20 – 30 minutes. Soya beans take longer to cook: about 3 – 4 hours.
• Beans increase in size by 2 ½ times after cooking.
• Place lentils or split-peas or pre-soaked beans or chickpeas in a pot with fresh cold water. During cooking the quantity of water should not exceed a third of the volume. Cover, bring to the boil and simmer with the lid still loosely covering (it stops the water evaporating too much) until they are soft and tender.
• Add seasonings such as bay leaves, onion, garlic, pepper corns when starting cooking, but leave salt, acidic foods and condiments, such as tomatoes, lemon juice and vinegar until after cooking as it can harden beans. Add tender herbs and spices near the end of the cooking process because their flavours tend to diminish the longer they are cooked. Do not add salt during cooking as salt has a hardening effect: it roughens the skin and stops the inside from the bean becoming tender.
• Make sure all kidney and soya beans are boiled vigorously for 10 minutes at the beginning of cooking in order to destroy any toxins.
• When cooking, a white scum often floats to the surface; skim this off with a spoon.
• When using a pressure cooker, be sure the pot is no more than half full (including liquid). Cooking times vary for dry beans, peas or lentils; therefore the manufacturer’s instructions should be used. Generally soaked beans take 15 minutes and unsoaked beans require 20 – 25 minutes. Reduce pressure at the end of the cooking time by running cold water over the lid of the pressure cooker. The cooker can also be removed from the heat and allowed to gradually reduce its pressure. If this method is used, remember that the beans, peas or lentils continue cooking. Therefore, the cooking time shown on the appliance’s cooking table must be reduced by 2 – 3 minutes. To prevent the mixture from frothing or bubbling up through the pressure valve during cooking, add one tablespoon of vegetable oil per cup of beans, peas or lentils before cooking. The oil will keep the skins that come loose during cooking from rising up and clogging the steam escape valve.
• Cooking beans in a slow cooker takes 6 to 8 hours on a low setting or 3 – 4 hours on a high setting.
• Microwaving does not reduce the cooking time for dry beans, peas and lentils. It usually takes 60 – 90 minutes to cook beans to maximum and uniform tenderness with this method.
• When dry beans, peas and lentils in the oven, be sure to add sufficient water or liquid, otherwise the dampness left from soaking evaporates and the pulses harden.
• Soya mince can be used in the place of real mince. Reconstitute the soya mince by soaking it in water for 5-10 minutes before cooking, or by following the manufacturer’s instruction. Soya mince requires seasoning, so that it absorbs flavour when cooked together with other ingredients. Some of the commercially flavoured soya mince brands can be high in salt (sodium).

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Secondly, how do we store them?

• Store dry beans, peas and lentils in a cool, dark and dry place and consume within 3 months. They are safe to eat after this time, but they gradually decline in nutritional value and cooking value after harvest.
• If the bag is opened, store the dry beans, peas and lentils in an airtight container. The older the dry beans, peas and lentils are, the harder they become and may then need to be cooked for longer.
• Canned beans, lentils and chickpeas are convenient, but more expensive than dried beans, peas and lentils. They also tend to be softer and blander than beans, peas and lentils that are home-cooked. Because canned foods have a high salt (sodium) content, canned beans, peas and lentils should be rinsed.
• Cooked beans, peas and lentils that are not eaten immediately, should be cooled down and placed in a closed container in the fridge or freezer. They should not be left at room temperature for more than two hours and if they are kept in the fridge, they should be eaten within two days.
• Cooked dry beans, peas and lentils can be frozen for 2 – 3 months. Portion and freeze them in smaller quantities according to need. Defrost by placing into hot water for 5 minutes (if frozen in plastic bags) or use the microwave.

By now you should feel confident with preparing and cooking your pulses and including them as a part of your healthy diet at least 4 times a week. [/vc_column][/vc_row]