I am often asked how to cook different grains (always good to have variety) and beans (they are full of protein and fibre).
Here are some guidelines below. Cooking fresh beans (rather than from a can) is preferable but takes some planning and preparation. Soaking beans overnight may help the cooking process and reduce the amount of time it takes.
Rinse grain or beans in cold water and drain well. Bring water to a boil. Pour grain in, slowly stirring as you do. Let water come to a boil again, and then turn heat to lowest possible temperature. Cook slowly until all the water is absorbed.
If you have cooked the grain or beans for the full amount of time and it still seems hard or tough, add a little boiling water, cover, and continue cooking. Do not stir any more than absolutely necessary or it will be gummy.
|Grain (1 cup dry measure)||Water||Cooking time||Yield|
|Barley (whole)||3 cups||1 ¼ hours||3 ½ cups|
|Brown rice||2 cups||1 hour||3 cups|
|Buckwheat (kasha)||2 cups||15 min||2 ½ cups|
|Bulgar wheat||2 cups||15-20 min||2 ½ cups|
|Cracked wheat||2 cups||25 min||2 1/3 cups|
|Millet||3 cups||45 min||3 ½ cups|
|Coarse cornmeal||4 cups||25 min||3 cups|
|Wild rice||3 cups||1 hour or more||4 cups|
|Black beans||4 cups||1 ½ hours||2 cups|
|Black-eyed peas||3 cups||1 hour||2 cups|
|Garbanzo (chickpeas)||4 cups||3 hours||2 cups|
|Kidney beans||3 cups||1 ½ hours||2 cups|
|Lentils and split peas||3 cups||1 hour||2 ¼ cups|
|Lima beans||2 cups||1 ½ hours||1 ¼ cups|
|Pinto beans||3 cups||2 ½ hours||2 cups|
|Red beans||3 cups||3 hours||2 cups|
|Small white beans||3 cups||1 ½ hours||2 cups|
|Soybeans||4 cups||3-4 hours||2 cups|