Soaking Legumes

These recommendations are from the WAPF site:

http://www.westonaprice.org/health-topics/putting-the-polish-on-those-humble-beans/

How does all this science translate into perfect beans? Soak legumes in plenty of water that has been brought to a simmer and poured over the beans; add about 1/4 cup of something acidic (lemon juice, vingear or whey) to black beans, lentils and fava beans but soak other types of beans (white beans, brown beans and dried peas) in plain water–preferably soft water or water with a pinch of baking soda added. You don’t need to worry about having the optimal pH if your diet contains animal foods and if the soaking is followed by a long slow cooking. Use the table below to determine approximate soaking times. For beans that require a long soaking time, you may wish to drain, rinse and add more water at least once during the process.

After soaking, drain the beans and rinse well, then add to a pot with more water and bring to a simmer. If digestibility is a problem for you, kombu added to the pot should take care of any pesky oligosaccharides still lurking. Cook those beans gently until completely tender.

Neutralizing Phytic Acid

Legume variety Optimal water pH Soaking time Best Soaking Medium
Black beans 5.5 18-24 hours Water with lemon juice, vinegar or whey added
Lentils 5.0 10 hours Water with lemon juice, vinegar or whey added
Fava beans 4.0 10 hours Water with lemon juice, vinegar or whey added
Dried and split peas 7.0 to 7.5 10 hours Plain soft water with pinch of baking soda
Brown, white & kidney beans 7.0 18-24 hours Plain soft water
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