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 Why 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)