[vc_row][vc_column][vc_column_text]Here are a few different ways that you can use to prepare your legumes before cooking. [vc_empty_space height=”20″][vc_column_text]

• Dry beans and dry chickpeas (not canned) need to be soaked, whereas split-peas and lentils do not require soaking. It is important to sort and rinse pulses and soya beans first to remove any debris that may exist.
• Canned dry beans, peas and lentils have already been cooked and can be used straight away, after it has been drained and rinsed to reduce its salt (sodium) content and to reduce the hard to digest carbohydrates (dry beans and chickpeas).
• Soaking dry beans and chickpeas in water from 4 to 8 hours will:
  • Dramatically reduce the cooking time and the tendency to cause flatulence.
  • Ensure that dry beans and chickpeas can be more easily digested and their nutrients better absorbed by the body. Raw dry beans, peas and lentils contain high levels of ‘anti-nutrients’ such as phytate, tannin and phenol, which may limit the body’s absorption of certain minerals, such as iron and zinc.
• Soak beans or chickpeas in plenty of water. Use at least 3:1 ratio of water to beans or chickpeas, i.e. 3 cups of water for every 1 cup of beans.
• Some recipes suggest adding baking soda to help soften beans, to eliminate gas, to retain colour or to lessen cooking time. This is not recommended as baking soda destroys vitamins such as thiamine (B1), and may make the pulses too soft and give it a soapy taste afterwards.

Hot soak (reduces cooking time)

• Place beans or chickpeas in a pot and cover with water
• Heat to boiling point and boil for an additional 2 to 3 minutes.
• Remove beans from heat, cover and let it stand for 4 to 24 hours
• Drain beans, discard soak water and rinse with fresh, cool water.

Traditional soak (Cold water starts the rehydration process slowly, so beans will appear wrinkled after soaking)

• Pour cold water over the beans to cover.
• Soak beans for 12 hours or overnight.
• Drain beans, discard soak water and rinse with fresh, cool water.

Quick soak

• Place beans in a large pot and cover with water.
• Bring to boil and boil for an additional 2 to 3 minutes.
• Drain beans, discard soak water and rinse with fresh, cool water.

Microwave soak

• Combine pulses and water in a suitable microwave casserole dish, cover and microwave on high for 10-15 minutes. Let stand for 1 hour.
• Drain beans, discard soak water and rinse with fresh cool water.

• Sprouting
  • Soak and drain the pulses every 4 to 8 hours for 1 to 5 days. Sprouting pulses can be eaten raw and are more easily digestible.

[vc_empty_space height=”28″][vc_column_text]Some people experience bloating and gas as a result of eating and this is often said to be a reason why people do not consume these foods more often.

• People react differently to pulses. So these symptoms can subside if intake of dry beans, peas, lentils and soya is gradually introduced and becomes a regular part of your diet.
• Soaking beans and chickpeas before cooking as well as rinsing canned beans and peas, can help to reduce the hard to digest carbohydrates. Change the water once or twice during the traditional (overnight) soak. Don’t use the soaking water to cook the beans or chickpeas. The water will have absorbed some of the gas-producing, hard to digest carbohydrates.
• Canning eliminates some of the gas-producing carbohydrates. If canned beans or peas are used, they should be drained and rinsed.
• Simmer dry beans, peas and lentils slowly until they are tender. This makes them easier to digest.
• Digestive aids can also help when eating pulses to help reduce the amount of gas they produce.

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