In my stock and broth post I mentioned about cooking beans and legumes with the stock. In this post I delve into the benefits of sprouting beans and legumes before cooking them. And this boils down to the anti-nutrients in those beans / legumes.
Here is a taster of how to avoid anti-nutrients like lectins and phytic acid – and how to get more nutritional value from beans. Njoy!
The main anti-nutrient is phytic acid. And here is an excellent article from the Weston Price Foundation about phytic acid.
Anti-nutrients such as phytic acid act to protect the legume so that the beans / legumes can stay intact and act as a seed for a new plant (which it basically is). And those anti-nutrients prevent the bioavailability of protein and minerals such as calcium, copper, iron, magnesium, phosphorus and zinc to your body. In other words, when you soak and sprout the legume, you are germinating the beans / legume, and this deactivates those anti-nutrient defenses and allow you to better digest as well as absorb the beneficial nutrients. And here is an excellent article which explains this and the benefits of sprouting from Dr Axe.
soaking and sprouting instructions
- In the first 8 hours of soaking, beans / legumes will absorb about 3 times their volume of water. So add 3 cups of water to each cup of beans that you soak
- Soak for 8 to 12 hours (or overnight)
- Drain out into sieve, colander or sprouter and rinse with water. Then leave the beans / legumes in the sieve / colander / sprouter with a thin cloth on top
- Repeat the rinse with fresh water every 8 to 12 hours
- After 2 to 3 days, you will see little sprouts begin to show. Now its time to cook!
- Pop the beans in a slow cooker with enough water
- For 1 cup presoaked beans, add 4 cups water in slow cooker. For 2 cups beans, add 6 cups water. Keep at least 1/2 inch water above beans at all times, 2 inches during initial stages
- Cook beans on the HIGH setting of the slow cooker
- Gas is produced by bacteria in lower Gastro Intestinal tract as they digest oligosaccharides, the fiber in the bean / legume.
- Adding Sea Kelp (Komku) to beans as they cook helps to break down oligosaccharrides
- Remove Kelp after 1 hour and before 2 hours of cooking on HIGH (as it will disintegrate adding a different flavor)
- Add salt at the end of cooking as salt at the beginning of cooking will mean they do not absorb water so well and will be tougher
- 15 / 16 ounce can of beans is 1.75 cups cooked beans, 0.75 dried beans
- Keep the cooking liquid! 35% of B vitamins and 50% of folic acid leach into water during cooking
- Beans eaten with grains form a complete protein
|SLOW COOKING TIME|
|Black eyed peas||3.5|
|Chickpeas (Garbanzo)||3.5 to 4|
|Flagelot||3.5 to 4|
|Lentils – brown||1.5 to 2|
|Lentils – green||2|
|Lentils – red||1.5|
|Lima||2 to 2.5|
|Navy||2.5 to 3|
|Red – small||2.5|
|Split peas – green||2.5|
|Split peas – yellow||3|
|White beans – small||3|
Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books
Hensperger, B., Kaufman, J. (2005). Not you mother’s slow cooker cookbook. Boston, MA: Harvard Common Press