Food & Health

Soaking Pulses

Dry beans, whole peas, and chickpeas should be soaked before cooking, as their coats do not readily absorb water. (Note: Dry lentils and split peas do NOT require soaking and only need to be rinsed before cooking.)

Before soaking or cooking, remove any shriveled or broken seeds or any foreign matter such as dried soil or pebbles, then place in a sieve and rinse under cold running water. Soak every 1 cup of dry pulses with 3 cups water.

Always discard the soaking water, place pulses in strainer or sieve and rinse well under cold running water. This will wash away any carbohydrates responsible for flatulence

Method Instructions*
Long, cold soak or overnight
  • Let stand 12 hours or overnight in refrigerator
Quick soak
  • Bring pulses and water to boil in saucepan
  • Boil Gently for 2 minutes
  • Remove from heat, cover, and let stand for 1 hour
Microwave soak
  • Combine pulses and water in microwavable dish
  • Cover and microwave on high for 10-15 minutes
  • Let stand for 1 hour
*For all three soaking methods, add 750 mL (3 cups) of water for every 250 mL (1 cup) of pulses.
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