notes for Cleaning and Soaking Beans
beans in a pot with 1 gallon cold water. Add
cumin, oregano, black pepper and thyme. Bring
to a boil, then reduce to a very gentle simmer.
After beans have simmered for 1 hour . . . .
beans are cooking, sauté onions, celery,
carrots and garlic in olive oil until they are
sautéed vegetables, sherry and salt to
beans after beans have simmered for 1 hour.
simmering for another hour, for a total cooking
time of 2 hours. Stir gently to keep beans on
bottom from sticking or burning.
on Cleaning and soaking:
Before cooking, be sure to pick through the
beans, picking out any small pebbles, split
and withered beans and any other foreign matter.
It is also helpful to cover the beans with
cold water, let sit for 5 minutes and remove
anything that floats. Repeat to be sure all
dirt and foreign matter is removed.Drain.
Black beans, like all dried beans, need to be
soaked before cooking. This hydration helps
to reduce the cooking time. Because they are
small, 2 - 4 hours soaking in cold water should
and cook as per recipe.
If you don't have the time, boil the beans in
water for 1 - 3 minutes, turn off heat, cover
the pot and let them sit for one hour. Drain
and proceed as per recipe. However, there is
problem with this quick soaking (boiling for
1 - 3 minutes) method. Hot water increases the
solubility of the water soluble nutrients, and
softens the cell membranes of the beans, further
accelerating the loss of these nutrients. This
should be a consideration, because of the long
cooking time during which more nutrients are
lost. Cold soaked and cooked at a very gentle
simmer, beans retain most of their nutrients,
which are considerable.
Serve with Saffron rice or brown rice.
James T. Ehler, 2001
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