How to Soak & Sprout Beans (Legumes)

A how-to for #soaking and #sprouting beans at

Soaking and sprouting beans (a.k.a. legumes or pulses) is just as important as grains or nuts. This simple step makes them easier for digestion.

How to soak beans (kidney, pinto, white, etc.)

1. Take 2 cups of beans, put them in a jar or bowl and cover with at least 4 cups of water. Stir in 2 tablespoons acidic liquid (whey, lemon juice, or apple cider vinegar) per cup of water.
2. Cover and let sit on the counter for 12-24 hours (even 36 hrs is okay). You should see little sprouts.
3. After soaking, drain and rinse the beans until all the scum is washed away. That scum is anti-nutrients such as phytic acid and enzyme inhibitors which can cause gas, heartburn, reflux, and other uncomfortable digestive issues, so wash them really good and your family will thank you. 🙂
4. Cook them with two options:

  • Fill a pot with the beans and fresh water, bring to a boil, and skim away any additional foam that may come to the top. Turn down the heat to a simmer, add 4 crushed garlic cloves (optional), and cook until the beans are soft (about 4-8 hours).
  • Fill your crockpot with the beans and fresh water. Add 4 crushed garlic (optional) and cook on low about 8 hours or until soft.

6. Cool the beans and then freeze in freezer bags for quick meals at a later date!

Note: If you want to replace soaked beans for canned beans in a recipe, then use this measurement: 2/3 cup dry beans = 2 cups after cooking = 15 oz. can of beans.

How to soak *peanuts (technically a legume)

1. Soak 4 cups of peanuts with 1 teaspoon of a good quality salt (celtic sea salt) and filtered water and let sit for at least seven hours or overnight.
2. Drain and spread out on a baking sheet or dehydrator sheet.
3. Bake at no warmer than 150 degrees for 12-24 hours and turn often until they’re crispy.
4. Store in an airtight container. Large half-gallon glass jars work great for storage.

*Note: Peanuts are susceptible to molds, so it’s best to avoid them if you’re dealing with candida.

When I first considered soaking beans, I didn’t relish the thought of spending extra time in the kitchen. But in the end, I discovered the crockpot method was very easy and I loved the fact that I didn’t have to be home while they cooked.

Read these articles for more information:
Part 1: The Whys of Soaking and Sprouting
Part 2: How to Soak and Sprout Grains
Part 3: How to Soak, Sprout, and Dehydrate Nuts
Part 4: How to Soak and Sprout Beans (Legumes)



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