Cooking & Soaking Guide - Beans, Pulses & Grains
Cooking your own grains, beans & pulses is easy! Not to mention more nutritious and cost effective. Soaking your beans first helps reduce your cooking times and can also make them easier to digest - just follow this simple guide for easy bean and grain preparation...
CONTENTS
OATS
Rich in antioxidants, and a great source of fiber, oats are a great pantry staple! At The Source we have a range of delicious oats to enjoy, Organic Jumbo Oats, Organic Porridge Oats, and Organic Gluten Free Oats.
SOAKING: 8 HOURS
COOKING: 5-10 MINUTES
BUCKWHEAT
Despite its name, buckwheat is not a variety of wheat – or even a grain. Buckwheat is botanically a fruit seed related to sorrel and rhubarb. Raw buckwheat can be milled for flour, sprouted, or used in sweet & savoury recipes.
SOAKING: 6 HOURS
COOKING: 10 MINUTES
PINTO BEANS
Popular in Tex-Mex cuisine, pinto beans are a versatile and healthy addition to many Mexican dinner recipes & side-dish recipes. They are also a great way to bulk up vegetarian & vegan meals!
It is important to make sure these beans are brought to a rolling boil for 10mins or so to help clear any toxins in the skin.
SOAKING: SOAK OVERNIGHT
COOKING: 1-1.5 HOURS
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CHICKPEAS
Chickpeas, also known as garbanzo beans, are a tasty and versatile legume that can be sprouted, boiled, roasted, added to salads, soups, and hotpots, or pureed for dips.
SOAKING: 8-12 HOURS
COOKING: 1-1.5 HOURS
RYE
Rye grain has a fresh, rich earthy flavour and aroma. Rich in fiber, vitamins and minerals, rye has a range of health benefits like helping improve digestive health, energy production and supporting the immune system.
SOAKING: 8-12 HOURS
MUSTARD SEEDS
Mustard seeds come from the mustard plant and can be used to spice up any dish - like our Gourmet Grain & Rice Pilaf! Yellow mustard seeds are the traditional type, commonly used for pickling, canning and sausage making, however, we also have Brown mustard seeds which have a pungent taste and are used to make Dijon mustard.
SOAKING: 5 HOURS
QUINOA
Quinoa is a high-altitude plant which is native to South America. With a slightly earthy flavour quinoa is naturally scrumptious with high nutritional value.
At the Source we have a range of delicious Quinoa’s to choose from! Organic Quinoa, Organic Quinoa Flakes, Organic Red Quinoa, Organic Puffed Quinoa and Organic Tri-Coloured Quinoa.
SOAKING: 3 HOURS
COOKING: 12-15 MINS (UNSOAKED)
MILLET
Millet has a subtle, slightly nutty flavour it can be easily cooked so that it is light and fluffy or until deliciously creamy. Did you know in its natural form Millet is gluten-free?
SOAKING: 3 HOURS
COOKING: 25-35 MINS (UNSOAKED)
BARLEY
Organic Pearl Barley is barley grain that has been processed to remove the outer hull and bran. It is great in soups, hotpots and stir-fries.
SOAKING: 6 HOURS
COOKING: 45-60 MINS
AMARANTH
Amaranth is thought to have originated in Peru and was prized by the Aztecs for its high nutritional value. Technically a seed, not a grain, amaranth is naturally free of gluten and is wholesome and versatile addition to the menu from breakfast to desserts.
SOAKING: 3 HOURS
COOKING: 15-25 MINS
RED KIDNEY BEANS
Red Kidney Beans are a medium sized, reddish-brown legume with a mild nutty flavour and natural savoury aroma when cooked. They are great in savoury dishes and are also a great way to bulk up vegetarian recipes!
It is important to make sure these beans are brought to a rolling boil for 10mins or so to help clear any toxins in the skin.
SOAKING: 5 HOURS
COOKING: 1.5-2 HOURS
FENUGREEK SEEDS
Fenugreek is a common food ingredient in curries and chutneys. Whole fenugreek is the source of curry powder’s distinct aroma, and is great to simmer with lamb curries and lentils; fry with vegetables; brew into herbal teas, or add to chutneys.
SOAKING: 6 HOURS
COOKING: 60 MINS
BROWN RICE
Brown rice is one of the most full-flavoured rice types and is an excellent source of whole grain nutrients.
At the Source we have a range of delicious Quinoa’s to choose from! Organic Brown Basmati Rice, Organic Brown Short Grain Rice and Organic Puffed Brown Rice.
COOKING: 25-45 MINS
LENTILS
Lentils are a great source of fiber, potassium, folate and iron, making them a popular addition in vegetarian and vegan dishes, and they can even help lower your cholesterol! At the Source we have a range of delicious Lentils to choose from! Organic Black Beluga Lentils, Organic Red Split Lentils, Organic French Green Lentils and Organic Green Whole Lentils.
SOAKING: 8-12 HOURS
COOKING: 25-30 MINS
Looking for a recipe? Try our Lentil and Red Grape Salad with Creamy Feta and a Lemon Dressing.
BLACK BEANS
Black beans (also know as turtle beans) are full of flavour and are super versatile! Often used in spicy South American dishes, burgers, salads and hotpots, these beans are high in antioxidants, fiber and protein!
It is important to make sure these beans are brought to a rolling boil for 10mins or so to help clear any toxins in the skin.
SOAKING: 6 HOURS
COOKING: 45-60 MINS
SOY BEANS
Soy beans are traditionally used to make soy milk and tofu due to their high protein contents. A rich source of vitamins and minerals and omega-3 fatty acids, they are an excellent addition to vegetarian and vegan dishes!
SOAKING: SOAK OVERNIGHT
COOKING: 3 HOURS
SUNFLOWER SEEDS
Sunflower seeds, or kernels, are hulled from the outer husk and are ready to eat, or can be used in cooking. Perfect for snacking, sunflower seeds make a tasty addition to breakfast, salads, raw or baked goodies.
SOAKING: 4 HOURS
Looking for a recipe? Try our Lentil and Red Grape Salad with Creamy Feta and a Lemon Dressing
PUMPKIN SEEDS
Pumpkin seeds (or kernals) are the inner part of edible pumpkin seeds that have been hulled of their outer skin. Originally from Central America, pumpkin seeds are a scrumptious and convenient snack that everyone can enjoy. They are also a great addition to breakfast cereals, baked goods, raw foods and savoury dishes!
SOAKING: 4 HOURS
SESAME SEEDS
Delicious and versatile sesame seeds can be used whole or ground, raw or toasted, in sweet and savoury recipes.
At The Source we have Organic White Sesame Seeds which are slightly sweeter and Organic Black Sesame Seeds which offer a more nutty flavour!
SOAKING: 4 HOURS
SPELT
Spelt is an ancient grain related to wheat. This versatile grain can be sprouted, made into flour, or cooked in sweet or savoury recipes.
Come and use our in-store mill to make spelt flour!
SOAKING: 6 HOURS
BUTTER BEANS
Also known as lima beans, butter beans are delicious in savoury recipes with Mediterranean, Indian or South American flavours, and are great in vegetarian dishes!
SOAKING: 12 HOURS
COOKING: 60 MINS
Looking for a recipe? Try our Vegan Sunflower Mince & Butter Bean Burger.
SPLIT PEAS
Split peas are green or yellow peas that have had their outer husk removed & split in half. Simply rinse and place in a pot with other ingredients of your choice for a soup or stew!
SOAKING: NO SOAKING
COOKING: 30-45 MINS
CANNELINI BEANS
Cooked cannellini beans have a fluffy texture and a slightly nutty, mild flavour. They are the perfect addition to vegetable soups, like classic Italian minestrone!
SOAKING: 5 HOURS
COOKING: 1-1.5 HOURS
MUNG BEANS
Mung beans, also known as green gram, are a legume widely used in Asia. They are a small, olive green coloured bean that has a subtle sweet flavour and are super versatile and easy to use! Mung beans are often sprouted, made into a delicious sweet or savoury paste, or cooked whole and added to a variety of recipes.
SOAKING: 8-12 HOURS
COOKING: 25 mins
