Beans, Pulses & Grains – Cooking & Soaking Guide – The Source Bulk Foods
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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...
  • OATS

    Rich in antioxidants, and a great source of fiber, oats are a great pantry staple! They can be used in a myriad of ways – from breakfast to desserts, in baked and raw treats.

    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. It is wonderful in any recipe that calls for whole grains. With a robust nutty flavour, raw buckwheat can be milled for flour, sprouted, or used in sweet and savoury recipes from breakfast to dinner.

     

    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 and side-dish recipes. They are also a great way to bulk up vegetarian and vegan meals!

     

    Soaking: soak overnight
    cooking: 1-1.5 hours
  • CHICKPEAS

    Chickpeas, also known as garbanzo beans, are a tasty and versatile legume that has been utilised in Middle Eastern and Mediterranean cookery for centuries. With a subtle, nutty flavour and creamy yet firm texture, they retain their shape well when cooked, and can be sprouted; boiled or roasted; made into a savoury snack; 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. This delicious, versatile grain can be sprouted, made into flour, or cooked in sweet or savoury recipes! 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

    As you might expect, mustard seeds come from the mustard plant and have a punchy, nutty flavour. Yellow mustard seeds are the traditional type, commonly used for pickling, canning and sausage making, however, at The Source we also have Brown mustard seeds which have a pungent taste and are used to make Dijon mustard. Mustard seeds can be used to spice up any dish! In India, whole brown seeds are fried in oil until a popping sound is heard. This gives the seeds a nutty flavour, important in many vegetarian dishes. You can grind them into flour and mixed with other ingredients to make your own mustard – yum!

     

    Soaking: 5 hours

     

    Looking for a recipe? Try our Gourmet Grain & Rice Pilaf with Tandoori Cauliflower Steaks.

  • QUINOA

    Quinoa is a high-altitude plant which is native to South America. It has been cultivated and eaten for thousands of years, prized by the Incas for its high nutritional value. This white quinoa – technically a seed, not a grain, is organically grown in Bolivia or Peru. With a firm texture and slightly earthy flavour organic quinoa is naturally scrumptious.

    At the Source we have a range of delicious Quinoa’s to choose from! Organic Quinoa, Organic Quinoa Flakes, Organic Red Quinoa, British Quinoa, Organic Puffed Quinoa and Organic Tri-Coloured Quinoa.

     

    Soaking: 3 hours
    cooking: 12-15 mins (unsoaked)
  • MILLET

    Millet is a grass plant that is widely grown as a cereal crop, originating in Africa and the Indian sub-continent thousands of years ago. Millet has a subtle, slightly nutty flavour and can be easily cooked so that it is light and fluffy or until deliciously creamy. Versatile and convenient, millet is great for breakfast, baking, desserts and savoury recipes. Did you know in its natural form Millet is gluten-free?

     

    Soaking: 3 hours
    cooking: 25-35 mins (unsoaked)

     

    Looking for a recipe? Try our Millet and Polenta Chips with Pepita & Lemon Pepper Pesto.

  • BARLEY

    Organic Pearl Barley is barley grain that has been processed to remove the outer hull and bran. This UK grown organic pearl barley is a hearty, tasty grain with a light nutty flavour and delightful chewy texture. 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 has been cultivated and eaten for thousands of years in the Americas, prized by the Aztecs for its high nutritional value. Technically a seed, not a grain, amaranth is naturally free of gluten. This scrumptious, organically grown amaranth has a firm texture and slightly earthy, nutty flavour, making it a wholesome and versatile addition to the menu from breakfast to desserts.

     

    Soaking: 3 hours
    cooking: 15-25 mins

     

    Looking for a recipe? Try our Cajun Butter Prawns and Amaranth.

  • 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 pair beautifully with subtle Indian flavours or hotter spices. They are also a great way to bulk up vegetarian recipes!

     

    Soaking: 5 hours
    cooking: 1.5-2 hours
  • FENUGREEK SEEDS

    Fenugreek is a common food ingredient in curries and chutneys and has been used in traditional medicine in many parts of the world. Whole fenugreek is the source of curry powder’s distinct aroma, and is great to simmer with lamb curries and lentils; fry with greens (especially spinach) and full-flavoured vegetables such as cabbage; 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. After cooking, the grains are soft and cling together, making it especially suitable in recipes where a creamy texture is desired, such as puddings, rice balls, croquettes, paella, and risotto.

     

    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

     

    Looking for a recipe? Try our One Pot Persian Chicken and Wild Rice.

  • LENTILS

    Lentils have a delightful mild earthy flavour and nutty aroma and are super easy to cook – great in salads, burgers, soups and more! 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 – making them super nutritious!

     

    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. They are also a rich source of vitamins and minerals and omega-3 fatty acids, making them 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. Sunflower seeds have an irresistible smooth, nutty flavour, fresh aroma and crunchy texture. Perfect for snacking, sunflower seeds make a tasty addition to breakfast, salads, raw or baked goodies. Sprinkle over savoury dishes, or grind seeds to a meal for LSA (linseed, sunflower & almond meal), crumbing and baking.

     

    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 have been eaten raw or roasted for centuries. These raw organic pumpkin seeds are a dark green colour, with a light nutty flavour and aroma. Organic 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

    Sesame seeds have a mild, slightly sweet, nutty flavour and fresh aroma. 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 that has a delightful, fresh nutty taste and aroma. 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 a large, white kidney-shaped legume with a mild buttery flavour and natural nutty aroma when cooked. They are delicious in savoury recipes with Mediterranean, Indian or South American flavours, and are great in vegetarian dishes!

     

    soaking: 12 hours
    cooking: 60 mins
  • SPLIT PEAS

    Split peas are green or yellow peas that have had their outer husk removed & split in half. They have a mild earthy flavour and do not  need to be rehydrated overnight. Simply rinse and place in a pot with other ingredients of your choice for a soup or stew, and bring to a simmer. Cover loosely and cook until peas are tender for approximately 30-45 mins – checking occasionally to make sure water has not completely evaporated.

     

    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

If you have any ideas for other blog topics that you would like to see please don’t hesitate to let us know on [email protected] or via the Contact Us form on this site.

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