Last updated: Saturday, 29th August 2026
There’s a difference between knowing you’re supposed to soak dried beans, knowing why, and for how long. Most of us have stood in the kitchen holding a bag of dried chickpeas, wondering whether the overnight faff is really worth it when a can sits right there in the cupboard (it is).
Soaking beans does more than you might think, and getting it right is genuinely simple once you know the basics.
By the end of this you’ll know exactly how long to soak, what soaking actually does to the bean, and whether dried is worth the effort over canned.
Should you soak beans before cooking?
Yes, you should consider soaking for most beans, for three solid reasons:
- They cook faster. Soaked beans cook noticeably quicker than dried beans, with research suggesting a reduction of roughly 20-38% in cooking time.
- Better texture. Beans roughly double in size as they rehydrate and soften evenly, so you avoid the crunchy-in-the-middle problem you get when you don’t soak.
- Easier digestion. Soaking draws out oligosaccharides, tannins and the compounds largely responsible for gas and bloating beans are known for.
It’s also cleaner than just cooking them straight in the pan. Dried beans aren’t washed before packing, since any residual moisture risks mould. A good soak and rinse is your chance to clean them properly before they hit the pan.
That said, you do not have to, but there are numerous benefits to doing so.
How long should you soak beans?
Timelines are a rough guide, so when in doubt, give the bigger beans the longer end of the range. We’ve grouped them by how much soaking time they actually need.
Beans with no soaking needed (can cook straight from dry)
- Red and yellow lentils: no soak, they cook down into a soft, mushy texture, ideal for dals and soups.
- Split peas: no soak, being split they soften quickly on their own.
Beans that require a shorter soak, 4-8 hours (smaller beans and whole lentils)
- Green, black, and brown lentils: 4-8 hours.
- Adzuki beans: 4-8 hours, small and quick, great in sweet and savoury dishes alike.
- Black-eyed peas: 4-6 hours, a soak is optional as they cook fairly fast.
- Pinto beans: 6-8 hours.
- Navy beans (white beans): 6-8 hours, the small white bean behind classic baked beans.
Beans that require a longer soak, 8-12 hours (larger, denser beans)
- Black beans: 8-12 hours.
- Chickpeas (garbanzo beans): 8-12 hours.
- Butter beans: 8-12 hours.
- Green peas (whole dried): 8-12 hours.
- Lima beans: 8-12 hours, and always cook them thoroughly, they’re never eaten raw.
- Fava beans (broad beans): 8-12 hours, slip off the tough skins afterwards if you prefer a smoother result.
- Red kidney beans: 8-12 hours, then boil vigorously (see the safety note below).
- Cannellini beans (white kidney beans): 8-12 hours, then boil vigorously too, the same rule as red kidney beans applies.
When in doubt, soak overnight, or first thing in the morning, honestly, it’s the biggest life hack. 8 hours is a safe go-to, as it gives even the tougher beans time to soften properly and shed more of those plant-derived anti nutrients.
How to quick soak beans
Short on time? You can alternatively quick-soak your beans and legumes. Add your beans to a pan, cover with plenty of water, and bring to a quick boil.
Boil for 2-3 minutes, then take the pan off the heat, cover, and leave to soak for 1 hour. Drain, rinse, and cook as normal.
It’s the faster route, but not quite the best one: an overnight soak still produces slightly better texture and removes more of the oligosaccharides, but may also result in less folate than a full-length soak. So the best method really depends on whether you’re planning ahead or in a rush.
One important safety note: red kidney beans should always be boiled hard for at least 10 minutes after soaking, whichever method you use.
Raw and undercooked kidney beans contain a lectin called “phytohaemagglutinin” (that’s a mouthful!) that can make you unwell, so this is a precaution to not skip – It also guarantees a better bite overall.
Do you need to refrigerate beans while soaking?
For shorter soaks of under 8 hours in a cool kitchen, the counter is perfectly fine. For anything longer, or in a warm kitchen, it’s better off soaking in the fridge.
The reason is simple: beans left too long at room temperature can start to ferment, turning the water cloudy and giving off a sour smell. The fridge keeps them fresher for a long, or overnight soak.
Can you soak beans for too long?
Yes, it is indeed possible to soak beans for too long. At around the 12-24 hour mark beans begin to ferment and lose their texture – warmer conditions speed that up.
So if you started a soak and life got in the way, use the 24-hour mark as your cut-off. Past that, it’s safest to drain them, bin them, and start fresh. No great loss, dried beans are cheap.
For the meat-eaters, see it as defrosting your meat, you don’t want to leave it out for too long.
Is soaking beans actually healthier?
Generally speaking, soaking beans is healthier than opting for the straight to cook method.
It’s less about changing what’s in the bean and more about what your body can take from it. Soaking improves the overall bioavailability of the nutrients, meaning you actually absorb more, which matters if beans are a main protein source for you.
Soaking beans help digestion by reducing two antinutrients:
- Saponins: plant compounds that, in certain forms, can irritate the digestive and respiratory tract.
- Phytates: technically antioxidants, so not all bad, but they bind to minerals like iron, calcium, and manganese, and stop your body absorbing them properly.
Reduce these by soaking and you get better nutritional value from the same beans.
Should you cook beans in their soaking water?
No that’s a bad idea, drain it off, give them a rinse and cook in fresh water. The soaking water is where those oligosaccharides and saponins end up, so cooking in it just reintroduces the very compounds you soaked the beans to remove.
The one exception is aquafaba, the starchy water from chickpeas, which is a brilliant egg replacer for meringues, mousses, and mayo. If a recipe calls for it, save it rather than tipping it away. That said, use it sparingly, for the reasons mentioned above.
Dried beans vs canned beans: is soaking worth it?
Honestly, both have their place, depending on what you’re going for. Canned beans are convenient and nutritionally comparable to dried beans, and a quick rinse under the tap cuts their sodium by around 36%, which handles the main knock against them.
That said, heavy metals in canned beans are avoidable by soaking them instead.
Where dried beans have the advantage is cost and mileage. A bag of dried beans is cheaper per portion and stretches to roughly two to three times as many meals as the equivalent cans, with minimal processing so you’re working with the plainest version of the legume.
If you’re batch-cooking or eating beans regularly, dried is the better-value habit. If you need dinner in twenty minutes, there’s no shame in the tin (or jar).
You can also alternatively sprout your beans and lentils, if you prefer to experience the benefits of raw vegan foods – Definitely something you can’t do with the canned kind.
Fun fact: The beansprouts you enjoy in stir fries and Chinese takeaways come from sprouting of the humble mung bean!
What about soaking nuts and seeds?
You’ll see the same soaking advice applied to nuts, but the case here is weaker. A 2020 study found the phytate reduction from soaking nuts is minimal, if any, unlike the meaningful drop you get with legumes, and some water-soluble vitamins can actually leach out into the soaking water.
Other than reduction of anti nutrients, soaked and dehydrated nuts come with an improved texture, and reduced mouth itchiness (typical with walnuts).
Soaking your nuts and seeds can also make them easier to work with for plant-based recipes. Walnuts, almonds, or cashews soften nicely and can be blended and strained into nut milks, creams, and cheeses.
So by all means, soak your nuts if it makes them easier to work with, but you won’t get exactly the same nutritional payoff as with soaking beans.
The short version on soaking beans
Overnight in the fridge is your go-to, quick soak when you’re pushed for time, always drain and rinse before cooking, and canned is fine when that’s what you’ve got, but costs more over time.
Soak a batch tonight and have them ready to cook for tomorrow’s dinner. If this cleared things up, share it with someone you know that consistently cooks unsoaked lentils.
