Legumes are among the most important foods of Italian cuisine and are essential for maintaining a healthy and balanced diet. Here is a guide to cooking them easily at home
THE legumes they are among the most genuine and precious foods that you can use in kitchen: rich in proteins, mineral salts, fibers and vitamins (iron, potassium, magnesium, phosphorus and vitamin B1 above all), also provide an important energy intake and they are a good source of folic acid. They are therefore perfect for healthy eating and balanced.
Cooking i legumes, however, it is not a trivial operation, each ingredient has a cooking time and soaking (if you buy dried and not canned) particular and you must know well i times and respect them to enjoy the best i products and don’t let him miss the important ones nutrients and the taste that each of them contains.
How to cook legumes
The first thing to know about cooking legumes is that this must be very slow, done a low fire and in plenty of water. Dried legumes – unlike fresh or frozen ones – need a time period of soaking in water to soften and rehydrate. Fresh and frozen seeds can be cooked directly.
Before cooking them, even those not dried, they go washed carefully to eliminate any unwanted components, impurity and additives and then they must be soaked. The time of this important procedure it varies according to the size and variety of the seed. The water to be used must always be a room temperature and in quantities of about 3 times the weight of dried legumes.
The soaking times of the most common dried legumes:
Chickpeas: from 12 to 48 hours
Cannellini beans: from 12 to 24 hours
Borlotti beans: from 12 to 24 hours
Fava beans: from 12 to 24 hours
Broad beans without bark: 5 hours
Lentils: 2 hours (the peeled ones do not need soaking)
Yellow or black soy: 24 hours (preferably in the refrigerator)
Peas: 2 hours
Cooking times of legumes
There pot to cook legumes it must be high and made of a material suitable for prolonged cooking such as crock. The water used to cook them must be cold and must have twice the volume of legumes. Cooking must be done with the help of a lid, to avoid the dispersion of steam, stirring occasionally.
How long should legumes cook?
Here are the cooking times of the most common legumes:
Chickpeas: 2 hours
Cannellini beans: 1 hour and a half
Borlotti beans: 1 hour and a half
Fava beans: 1 hour
Broad beans without bark: 1 hour
Lentils: 40 minutes
Black yellow soy: 2 and a half hours
Peas: 45 minutes
Some advice on how to cook legumes
To answer the initial question, what are the legumes easier to cook? The answer, as you can well understand, is that there is no ingredient simpler than another, important – as mentioned – is to respect the soaking and cooking times and, perhaps, use some little tricks while preparing them.
Add some bay leaf, for example, it gives flavor, perfumes and yields more digestible the seeds. Chopped onion and carrot will make them tastier.
The salt it must always be added at the end of cooking, so as not to harden the skin. Finally, the pressure cooker cuts preparation times in half.