Cooking With Beans and Grains

Beans

• Beans

1. Rinse dried beans.
2. Soak for six hours or overnight, with water covering about 4 inches higher than the beans. Small and medium-size beans may require less soaking - four hours.
3. Drain and rinse the beans, discarding the soaking water. Note: Don’t worry, if you’ve forgotten to presoak the beans; you will just have to cook them a little longer than the times listed below.
4. Place the beans in a heavy pot and add 3 to 4 cups fresh water.
5. Bring to a full boil and skim off the foam.
6. Cover, lower the temperature and simmer for the suggested time. Check beans 30 minutes before the minimum cooking time. Beans are done when the middle is soft and easy to squeeze.
7. Cook until beans are tender.

Grains

Cooking With Grains Print Grains complete the protein provided by beans, which means that together they provide all the amino acids needed for muscle growth, hormone synthesis, and tissue repair. They are a good source of magnesium, selenium and zinc. Store dried grains in a cool, dark place and they will keep for about one year. Cooked grains will keep in the refrigerator for up to one week. Author: OncoLink Team Cuisine: Vegetarian Ingredients

• Grains

Instructions

1. Measure the grain and rinse in cold water, using a fine mesh strainer.
2. Optional: soak grains for one to eight hours to soften and increase digestibility. Drain grains and discard the soaking water.
3. Add grains to recommended amount of water and bring to a boil.
4. Reduce heat, cover and simmer for the suggested amount of time.

Notes All liquid measures and times are approximate. Cooking length depends on how hot the cooking water is. It’s a good idea, especially for beginners, to lift the lid and check the water level halfway through cooking and toward the end, making sure there is still enough water to not scorch the grains. Be sure to taste the grains to see if they are fully cooked or starting to burn. 3.2.1251

* Do not add kasha to cold water, as it will not cook properly. Bring water to a boil before adding kasha.

** Cook with less water and for less time for al dente oats or longer with more water for a creamier consistency.