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Avoid packaged rice and canned beans. The least expensive and most nutritious way to buy and store rice and beans is to buy organic from the bulk bins. Indian basmati rice can also be purchased in large sacks from specialty stores or online. Ironically, Ayurvedic (India's traditional medicine) doctors recommend white basmati rice over brown because it's easier to digest and almost as nutritious.
All the dry beans you buy bulk will require soaking before cooking, which is a good thing if you're concerned aboutphytic acid. Phytic acid (phytates) is in most grains and legumes (beans) to varying degrees, which is why some oppose a diet of mostly grains, beans, seeds, and nuts. Phytic acid tends to block minerals from being easily absorbed.But the other side of this controversy claims that concern is exaggerated. Phytic acid helps block radiation, which is now more of a pressing issue than ever. (Source 2 below) Either way, soaking beans or rice for several hours prior to cooking does reduce phytates sufficiently, but not completely.
And it just so happens that most beans worth eating need to be soaked the night before cooking. This also results in a much shorter cooking time, a half hour or so. Brown rice can be soaked through the night also, but basmati white rice needs only to be thoroughly rinsed until the water is completely clear prior to cooking.
Lentils don't need to be soaked prior to cooking unless you're very concerned about phytic acid or phytates. In any event, whatever is soaked should not be cooked in the same water. Remove grains or beans from the soaking water and replace that water for cooking. Of course, we're talking pure water with most of the chlorine and sodium fluoride removed.
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