Legumes - Hawkins Classic Instruction Manual

Legumes are cholesterol-free, low in fat and high in proteins,
minerals, B vitamins and fibre. They are particularly valuable for
vegetarians and those wishing to reduce meat consumption.
Legumes tend to foam while cooking. This can be messy and/or
block the vent tube unless you FOLLOW THE INSTRUCTIONS GIVEN
IN THIS SECTION.
Precautions
•
Never fill cooker more than half.
quantity to one-third. Legumes expand when cooked and absorb
water. Do not reduce water quantity below 1
•
Measure legumes. Pick over to remove stones, dirt and shriveled,
broken pieces and wash before cooking. To wash: place legumes
in a bowl. Cover with water and agitate gently. Remove and
discard floating pieces. Tip bowl to one side to drain off water,
keeping one hand on the edge of the bowl to prevent legumes
spilling. Repeat several times.
•
Most varieties of beans yield about 2
every 1 cup dry beans.
Soaking Legumes
You may or may not soak most legumes before pressure cooking.
Soaked legumes cook more evenly, more quickly and may taste better.
Soaking legumes and then discarding the soaking water can reduce
48
Cooking Legumes (Pulses)
If frothing occurs, reduce
/
1 cups.
2
/
1 cups cooked beans for
2
the water soluble complex sugars which may cause the discomfort
some people experience digesting legumes. If you soak legumes,
adding 1 tablespoon of vegetable oil for each cup of legumes while
pressure cooking helps reduce frothing. Unsoaked legumes froth
less and hold their shape better. Some legumes also retain more of
their colour when unsoaked. Two methods of soaking are:
1. To soak overnight (about 8–10 hours): Put legumes in double
their volume (enough to cover) of cold water overnight.
2. To "quick soak" one hour: Put legumes in a pan. Pour over
legumes 3-4 cups of water for every 1 cup of legumes. Bring to rapid
boil; boil 2 minutes. Remove from heat. Cover the pan and allow to
stand 1 hour.
Drain and rinse legumes. Remove any floating, loose skins before
cooking.
Pressure Cooking Legumes
1. Put legumes and water in cooker. The grid is not required.
A standard proportion is 3 cups of water for every 1 cup of

legumes.

The quantity of water can be reduced or increased
according to your experience. Be sure the legumes are well covered
with water. Legumes absorb water while cooking. Do not fill
cooker more than half.