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  • Healthy Serving: Recipe Directory

  • Cooking Beans to Minimize Gas : The Hot Soak Method

  • Recommended by the Nebraska Dry Bean Commission

    With this cooking method, many of the hard-to-digest carbohydrates which cause gas are dissolved in the soak water. Draining off the soak water does not result in major nutrient losses.

    • Heat 8-10 cups water for each pound (2 cups) of washed dried beans.
    • Add beans to the hot water and bring them to a boil. Allow to boil for 2-3 minutes.
    • Turn off heat, cover, and allow beans to soak in this hot water for at least one hourbut preferably 4 hours or more (perhaps overnight). A longer soaking time is recommended to allow a greater amount of the hard-to-digest carbohydrates to dissolve.
    • Discard the soak water, add fresh water, and then finish cooking beans by your chosen method.

    Per Serving:
    Calories: 225
    Protein: 14 g
    Carbohydrate: 39 g
    Fat: 2 g
    Saturated Fat: < 1 g
    Trans Fatty Acid: 0 g
    Dietary Fiber: 14 g
    Total Sugars: 5 g
    Sodium: 250 mg

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