How to Cook Beans and Chickpeas from Scratch

• Beans or Chickpeas

Before soaking dried beans and chickpeas, be sure to rinse them under running water and sort, removing dirt, rocks, and other debris that might be present. Remove beans that are shriveled or look unusual compared to the others. Next, you are ready to soak the beans or chickpeas.

There are three soaking methods: the hot soak, traditional overnight soak, and the quick soak. Knowing each method will help you determine which works best in any situation.

Hot soak (the recommended method)

• Place the beans in a pot large enough to account for the beans doubling in size.Add 10 cups of unsalted water for every 2 cups of dry beans.
• Next, place the pot on medium-high heat and bring beans to a boil. Boil beans for 2 to 3 minutes in an uncovered pan.
• Remove from heat. Cover pan and let soak for 4 to 24 hours before cooking. If soaking longer than 4 hours, place the beans in the refrigerator to prevent food safety issues.

Traditional overnight soak (the easiest method)

• Place beans in a pot, large enough to account the beans doubling in size.
• Cover beans with unsalted water.
• Cover pan and let soak for 8 hours or overnight.

Quick soak (the fastest method)

• Place beans in a pot, large enough to account for beans doubling in size
• Add 6 cups of unsalted water for every 2 cups of beans.
• Next place the pot on medium-high heat and bring beans to a boil. Boil beans for 2 to 3 minutes in an uncovered pan
• Remove from heat. Cover pan and let soak 1 hour.

After soaking, it is time to cook! You can cook beans and chickpeas in a variety of ways. Below, we offer directions for stovetop cooking. You can find directions for other appliances and methods on www.planeatmove.com.

Once cooked, you can eat beans plain or add them to other recipes that call for cooked or frozen/canned beans, peas, or lentils.

Cooking

1. Wash hands with warm water and soap, scrubbing for 20 seconds.
2. Drain the soaked beans then rinse with cool water.
3. Add fresh water.
   a. For every cup of beans, use 2 cups of water.
   b. For every cup of chickpeas, use 3 cups of water.
4. If you like beans seasoned with meat flavoring, you can add pieces of meat, honey meat, or a leftover ham bone at this time. These are not necessary additions, and you can make beans without meat flavoring.
5. After handling raw meat, rewash hands with warm water and soap.
6. Do not add salt at this time. Adding salt too soon can prevent beans from softening. Wait until the end if you want to add salt.
7. Place pot on medium-high heat. Bring beans to boil then reduce to medium-low heat and allow beans to simmer until tender.
   a. As beans cook and water evaporates, you might need to add water.
   b. If beans foam while cooking, add oil to the pan and leave the lid off.
8. Use the cooking times below as a guide. Your cooking time might be slightly less or more, so check for doneness throughout the cooking process:
   a. Pinto, kidney, navy beans, and chickpeas: 1 ½ to 2 hours
   b. Black beans: 1 to 1 ½ hours
   c. Great Northern beans: 45 minutes to 1 hour
9. When the beans are almost done, season with spices, herbs, or salt, if desired. Add acidic foods, such as tomatoes at the end as well since these can prevent beans from becoming tender.
10. Store cooked beans in a covered container in the refrigerator within 2 hours. Use within 3 to 4 days or freeze for up to 6 months.