Legumes have been used throughout the earth for thousands of years. They come in hundreds of shapes, sizes and colors, are versatile and amazingly convenient because they can be dried and stored for years. Soaking beans for a couple of hours brings them back to life, activating enzymes, proteins, minerals and vitamins.
Beans can be eaten raw, sprouted or cooked, ground into flour, curdled into tofu, fermented into soya sauce, tempi and miso. They are excellent in chilies, soups and salads. Beans are high in iron and packed with protein. They are also a rich source of thiamin, riboflavin, niacin, potassium, phosphorus and an excellent source of fiber and complex carbohydrates. They are low in sodium and saturated fats.
BASIC SPROUTING INSTRUCTIONS: Sort, soak and drain as directed above. Place in a roomy container such as a quart or gallon jar. Cover with a loose woven fabric, nylon stocking or mesh secured down by elastic or a rubber band. Rinse and thoroughly drain 2-3 times daily until sprouts are of desired length. Swish out seed caps in a basin of water if desired. Sprouting legumes to the stage at which the root pops out makes them much quicker to cook. Sprouting them to the two leaf stage is said to bring them to the peak of their nutritional value.
Sort, discarding any stones, debris or malformed beans. Rinse in a colander. Soak overnight, or about 6-8 hours in warm water using at least 3 cups of water for every cup of beans. Drain. Boil enough water to cover top of beans by at least 1 inch (use the soak water or fresh). Add beans to boiling water. Bring to a boil and then simmer until tender adding more water if necessary. Season to taste.
organic black beans
Garbanzo Beans (Chickpeas)
- Origin: Midwest, USA.
Bring water to a boil, reduce to a slow simmer, and cook until the beans are tender. Timing generally varies with the age of the chickpeas, but with a pre-soak it typically takes about 1 1/2 hours. If not presoaked cooking time can be up to four hours.
organic garbanzo beans
Beige with brown streaks, but turn a uniform brown when cooked. They're often used to make refried beans and are in the kidney bean family. They are an excellent replacement for kidney beans in chili.
- Product of Idaho
For every 2 cups of beans add 10 cups of hot water. Heat to boiling, let boil 2 to 3 minutes. Remove from heat, cover and set aside for one hour. Discard the soak water. Place the soaked, rinsed and drained beans in a large saucepan with fresh hot water. Water level should be about one inch above the beans. Add a tablespoon of cooking oil may to reduce foaming and boil-overs; If the water should foam, skim it off. Boil beans for 10 minutes, then simmer until tender (approximately 1 to 2 hours, depending on the variety). Add seasoning during the cooking time, if desired.
organic pinto beans
- Beans can be eaten raw, sprouted or cooked, ground into flour, curdled into tofu, fermented into soya sauce, tempi and miso etc.
- Allergen Warning: Processed in a facility that also handles wheat & soy. Lentils are grown in rotation with wheat and or barley on the same farm ground. Since lentils and wheat are more similar in size, it is possible that traces of wheat could be in lentils.
Cook using 3 cups of liquid (water, or stock of your choice) to 1 cup of dry lentils. Be sure to use a large enough saucepan as the lentils will double, or triple in size. Bring to a boil, cover tightly, reduce heat and simmer until they are tender. Cook time for whole lentils is typically 15-20 minutes.
organic green lentils (PROCESSED IN A FACILITY THAT ALSO PROCESSES WHEAT)