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cooked in water
Back to basics, cooking from scratch!
UK Registered beans (URBeans)
small white Capulet &
large blonde Godiva
Cooking them in water is as simple as brewing tea and cooking pasta
Important: Before cooking any pulse (dry legume seeds), check for small stones, other debris and discoloured beans. Then rinse with cold tap water in a colander.
Soak (tea step): Transfer rinsed beans to a cooking pot, and cover with freshly boiling water from a kettle. Soak for at least 1 hr.
(200g of dry beans will swell to 400g after soaking and even more after cooking)
Tip: do this step when you make your morning cup of tea and they’ll be ready to cook for the evening meal!
Rinse: Pour soaked beans back into colander and wash with cold tap water. Drain and transfer back to the cooking pot.
Cook (pasta step): Cover beans with hot water from a kettle, and heat on high to start boiling, then reduce to medium heat and continue boiling for 15-20 min.
Simmer (optional): If you prefer softer beans, then simmer additional 10 - 15 min on low heat.
Tip: Save time. Cook once, eat twice. Cook extra and freeze in 400g batches for future meals.
A can of beans from the supermarket typically contains 240g of drained beans.
A good rule of thumb for an individual portion to eat is between 50-100g (cooked weight) per adult person. That's 2-3 servings per can.
Dry seed of all common beans (navy, cannellini, kidney, black turtle, pinto and URBeans) contain a natural anti-nutrient called lectin.
Don't worry, these beans are safe to eat if you soak and then boil them for at least 10 minutes (the lectin breaks down during boiling).
Would you eat plain wheat flour. No, it's not digestible-- anti-nutritional. Flour needs to be baked (with water), like dry beans need to be soaked and cooked (in water).
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