Beans, split peas, chickpeas, and lentils all belong to the legume family. Legumes are plant foods which are high in protein, iron, and fibre. Canada’s Food Guide recommends eating more plant-based sources of protein. You can try using legumes instead of meat in many recipes. It can also help you save money.

Canned beans are cooked and ready to use. Just drain and rinse them first.

Dried beans (except split peas and lentils) need to be soaked before cooking. Rinse beans and sort out any grit before you soak them.

Soak dried beans

1. Put beans in a large pot.
2. Add about 3 cups of water for each cup of beans.
3. Follow one of the soaking methods below:
4. Overnight Soaking Method: Let soak for eight to 12 hours or overnight. Drain.
5. Quick Soaking Method: Turn stove on high heat. Heat beans to boiling. Reduce heat to low. Simmer for two to three minutes. Turn off heat, cover and let stand for at least one hour. Drain.

Cook dried beans

1. Turn stove on high heat. Put soaked and drained beans in a large pot.
2. Add 2½ cups of water for each cup of beans.
3. Bring to a boil then reduce heat to low. Cover and simmer until tender. Cooking times vary. Most beans take 1½ to two hours to cook.

How much to cook

Remember that beans will double when cooked. Use this chart to help figure out how much to cook.

Adapted from: The Basic Shelf Cookbook, 2011 Edition, Canadian Public Health Association