Obtain optimum nutrition and promote healthy digestion with soaked and sprouted beans!
Soaking and sprouting beans (as well as nuts and grains- but that’s another post) deactivates compounds that bind nutrients and make them unavailable to our digestive system. When these “enzyme inhibitors” are inactivated, we will absorb more of the wonderful minerals in the humble bean- calcium, zinc, and iron to name a few!
Soaking and sprouting beans also makes them easier on the digestive system and may be better tolerated for those who have food intolerances or a sensitive gut. Beans are soaked, sprouted, and then cooked as usual to make gentle beans with a boost!
It’s easy! Just think a couple of days ahead from when you are planning on making a bean dish- bean dip, hummus, soup, or a bean salad. All you need to get started is some basic kitchen equipment:
- 1 medium to large bowl
- strainer
- beans
wow! simple. Here’s how to get started:
- Cover the beans with water at least one inch above the dry beans; soak overnight
- Drain beans in a mesh srainer, rinse, and set over a bowl on your counter
Cannellini beans for soup or salad
- Rinse the beans in the morning and evening and leave to drain over the bowl. You may rinse an additional time during the day if beans appear dry
- Within about 3 days, you will start to see sprouts emerge
- When all the beans have sprouted and they are about 1/2 to equally as long as the bean itself, they are ready to cook.
Garbanzos for hummus
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Cover the beans by one inch with water and bring to a boil
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Reduce heat and simmer until beans are soft, about 1/2 hour. Check your beans for doneness regularly, maybe set a timer for 20 minutes initially and then each 10 minutes after
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All beans have slightly different cooking times. Add additional water as needed.
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You may skim off the foam or beans skins that separate during cooking.
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A cooked bean holds its shape, but is soft. It mashes easily with a fork or on the roof of your mouth.
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To check for doneness, take a bean with a slotted spoon, the skin should peel of easily when you blow on the bean; it should maintain its shape yet mash easily.
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If you are using your beans for soup, slightly undercook them and add them to your soup at the end, when it only needs to simmer for about 10 minutes more.
Chicken and Squash Soup with Sprouted Pinto Beans
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