- Rinse dried beans.
- 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.
- 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.
- Place the beans in a heavy pot and add 3 to 4 cups fresh water.
- Bring to a full boil and skim off the foam.
- 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.
- Cook until beans are tender.
|1 cup dry beans||
|black (turtle)||60-90 minutes|
|black-eyed peas||60 minutes|
|chickpeas (garbanzos)||120-18 minutes|
|great northern||90-120 minutes|
|lima beans||60-90 minutes|
|split peas||45-60 minutes|
*do not require soaking
- Measure the grain and rinse in cold water, using a fine mesh strainer.
- Optional: soak grains for one to eight hours to soften and increase digestibility. Drain grains and discard the soaking water.
- Add grains to recommended amount of water and bring to a boil.
- Reduce heat, cover and simmer for the suggested amount of time.
1 cup grains
|Brown rice||2 cups||45-60 minutes|
|Buckwheat (aka kasha)*||2 cups||20-30 minutes|
|Oats (whole groats) **||2-3 cups||15 – 30 minutes|
|Oatmeal (rolled oats)||2 cups||15 minutes|
|Amaranth||3 cups||30 minutes|
|Barley (pearled)||2-3 cups||60 minutes|
|Barley (hulled)||2-3 cups||90 minutes|
|Bulgur (cracked wheat)||2 cups||20 minutes|
|Cornmeal (aka polenta)||3 cups||20 minutes|
|Kamut||3 cups||90 minutes|
|Millet||2 cups||30 minutes|
|Quinoa||2 cups||15-20 minutes|
|Rye berries||3 cups||2 hours|
|Spelt||3 cups||2 hours|
|Wheat berries||3 cups||60 minutes|
|Wild rice||4 cups||60 minutes|
* 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.