My family did not really grow up eating a lot of beans. We really only had kidney beans in stews, black eyed beans in rice and navy beans in tomato sauce, from a can. Learning more about beans was eye opening.
Beans are really easy to cook, but there are some hints and tips. The hardest part of doing beans is to remember to soak them overnight, or for at least 8 hours. The overnight soaking will allow the bean toxins to leach out into the water, which you discard. This reduces the gas produced when you eat them. I use a manual Presto pressure cooker, which is probably 25 years old, on the stove. Once up to pressure, the cooking time is quite short. I let the pressure naturally drop. My pressure cooker’s pressure is 15 psi, internal temperature of 121C or 250F. This makes all the difference. I also do not add salt during the soak or while cooking, which also reduces the cooking time and makes for an easier cleanup. If you don’t allow the beans to explode, you get to eat more of the bean. The bean water can be used for other cooking, as it has a lot of the bean starch.
I prefer my beans cooked but intact, and a little firm. If possible I prefer the outer skin to remain intact, allowing for less wastage of the bean as well as easier cleanup. If you use a different pressure cooker with a lower pressure, or you prefer a softer bean consistency, add a minute to my times. I started with the Presto user manual’s recommended times, but found them to near totally destroy the bean.
I often add cooked beans after the meat in a dish is completely cooked. This adds more fiber and volume to the meal. Once the meat has been picked off, the dish still holds together with the beans. Usually any bean can be mixed and matched, though there are preferences for a light bean colour to a darker stew or dish. I’ve not really played much with soups as yet.
Moth or mapte beans can be a possible substitute for rice. Though not as fluffy, these beans are small and can be cooked very soft. These beans are also much lower in glycemic index, making them much healthier for diabetics. They also have a lot more fiber and protein.
All these beans and legumes are unsuitable for a strict ketogenic diet. They are mostly 1/2cp 20g net carbs, so don’t eat too much.
| Legume type | Cooking time (min) | Description |
| Kidney (brown or white) | 1 | Brown kidney beans are available everywhere. A larger bean. somewhat more textured on the tongue, the whites are a little more smooth. The whites are less common and more expensive. The whites seem to be a little creamier. The whites look nicer in a dark sauce. 1/2cp white =16g net carbs, 1/2cp light red = 13g net carbs, 1/2cp dark red=11g net carbs |
| Romano or Pinto | 2 | two different varieties but similar; speckled light and brown pattern, but turns light brown after cooking, similar to pinto beans (same size, textured pattern). More creamy texture. 1/2cp = 14g net carbs |
| Navy | 1 | white bean, common in canned beans and pork. 1/2cp = 14g net carbs |
| Chick pea (white or black) | 1 | white, they come out creamy, looks nice in a dark coloured sauce or stew; black are Indian, smaller than the white, they seem to be more earthy, but do taste just as good. 1/2cp = 14g net carbs, 1cp = 45g net carbs |
| Black eyed | 1 | a smaller bean, looks good in a darker stew, 1/2cp = 16g net carbs |
| Turtle | 2 | When soaked these come out purple, a nice bean, smooth, needs a bit more time to cook. 1/2cp = 20g net carbs |
| peas (green, yellow, split) | 1 | There’s no difference in taste or texture between the yellow and green, I use use both for interest. These break down quite quickly, good for soups. After soaking many of the outer skin of the peas will separate, possibly allowing them to break down much faster than other beans. The skins are just as edible. 1/2cp 8g net carbs |
| Broad | 2 | These are white and larger, they need more time to cook, They have a brown stem, where they attached to the plant. I’ve only seen these sold at the Chinese stores |
| Soya | 8 | These beans take much longer to cook, Bought at the Chinese store. These are the base bean for tofu, soy milk 豆浆, pretty common in China, 1/2cp=16 net carbs |
| Moth | 2 | An Indian bean, these are quite small and light brown. I use them as a rice substitute. They are slightly fatter than a rice grain, but similar in length. Contrary to the name, they contain no moth protein. 1/2cp = 17g net carbs |
| Mapte | 2 | An Indian bean, dark brown, small, after soaking they are more green also a rice substitute, alternative to the moth |
| Lentil | 3 | From a separate family of legumes, Indian origin, the green and brown take 3 mins to cook (unsoaked, pressure cooker). I don’t really love the taste, but they are common around the world. The orange lentils have their skins removed and they are halved, so cook on stovetop in 20 mins. These get stuck in the edges of my sieve when I wash them, but they cook quickly. If you’ve forgotten to soak your beans and have none or don’t want to use canned beans, these are the ones for you. 1/2cp=20g net carbs |
How to Cook Beans for Maximum Benefit | Science in the Kitchen: Nutrition Made Simple
Are Beans Keto Friendly? Here are 11 ranked by net carbs