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Beans used to be soaked overnight, as standard procedure. While not absolutely necessary, this does loosen the skin slightly and makes for quicker and more uniform cooking. For all types of beans actual soaking time required is only 4 hours, according to the Culinary Institute, except for fava beans and soy beans, which require 12 hours. Lentils, black-eyed peas, split peas, and pigeon peas do not require soaking at all. Quick-Soak Method Some genius invented the quick-soak method, now in general use, and often more convenient than overnight soaking: Place beans in a pot and cover them well with water. Bring water to the boil and boil a minute or two. Turn heat off, cover pot, and steep one hour. Beans are now ready for cooking. Anti-Flatulent Strategy Using Quick Soak Method Our government has found that flatulent effects of beans can be lessened. The difficulty is caused by elements in beans that some find hard to digest, and the body produces gas in response. These elements are soluble in water, and may be 80 percent removed. The overnight soak in cold water does not do the job, so the quick-soak method must be used: Place beans in a pot and cover them well with water. Bring water to the boil. This must be an active boil across the surface, not a simmer. Boil for a minute or two to soften the membrane. Turn heat off, cover pot, and steep 1 hour. After steeping, drain beans in a colander. Return beans to the pot and cover with water. Let sit a few minutes. Drain them again and repeat washing twice, so that beans undergo three changes of water in all. They are now ready for cooking. Does this discard nutrients? Very few, according to the Western Regional Research Center of the US Department of Agriculture in Albany, California. |
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