Beans have been a staple for humans for thousands of years; providing significant nutrients to us in an economical package that is easy to store. I believe we should have as much diversity in our diets as possible because this provides for a well-balanced diet. The challenge can be that some foods may be difficult for some to digest – beans can be difficult for many people. Before we delve in to properly preparing beans, let’s look at the health benefits of beans.
Beans are one of the oldest cultivated plants and contain many important nutrients and phytochemicals in an inexpensive package, given the nickname “poor man’s meat”. Beans contain minerals, B vitamins, essential fatty acids, soluble and insoluble fiber. Kidney and pinto beans are high in omega-3 fatty acids. Many common beans provide cholesterol-lowering fiber; eating beans two to three times a week has been associated with a 24% reduced risk of breast cancer. The challenge can be that beans can be difficult to digest for most people and very problematic for others.
Why are beans a problem for so many? Beans can cause an increase in intestinal flatulence (gas) and discomfort, navy and lima beans being the worst offenders. This challenge comes from oligosaccharides in beans. These are three to five sugar molecules that are linked together in such a way that the human body cannot digest or absorb them. Without being broken down in the stomach, they pass to the intestine where bacteria break them down. The bacteria produce gas as they digest the oligosaccharides. If our body cannot digest or absorb them, then we don’t reap the health benefits.
This is where our kitchens become helpful with the digestion of beans. With proper preparation, we can make beans less harmful, more beneficial, and much easier to digest.
How to Properly Prepare Beans
There are three methods to prepare beans: traditional, hot, and quick method. The following method can help reduce the negative effects and provide for the most nutrition available. It is the hot method and will reduce the negative effects of beans the best.
Properly Preparing Foods: Beans
Notes
Approximate Cooking Times for Full-Cooked Beans that have been Presoaked
- Black - 1 to 1-1/2 hours
- Cannellini - 45 minutes
- Garbanzo - 2 to 2-1/2 hours
- Great Northern - 1-1/2 hours
- Kidney - 1 hour
- Navy - 45 to 60 minutes
- Pinto - 1-1/2 hours
Ingredients
- 1 pound dry beans
- 4 to 8 quarts clean water (it will depend on how many cups of beans you have)
- 2 to 4 Tablespoons of whey, lemon juice, apple cider vinegar (for black beans only)
- 4" section of Kombu (optional)
Instructions
- Sort through the beans and remove any foreign debris (twigs, stones, dirt) or any discolored beans. Place in a colander and rinse well.
- Measure the beans keeping track of how many cups you have and place in a large stock pot. For every cup of dry beans add 4 cups of clean water.
- If making black beans, add 1 tablespoon of whey, lemon juice, or apple cider vinegar for each cup of beans.
- The beans will should soak undisturbed for at least 8 hours and up to 24 hours.
- After the first soak, drain the bean and thoroughly rinse with cold water.
- Return the rinsed beans to the stock pot and add back in the same amount of water you originally used.
- Place the filled stock pot on the stove and bring the water to just a boil. Turn off the heat, skim any foam that may have formed off, place the cover on the stock pot. Let the beans sit undisturbed for 2 to 8 hours.
- After the second soak, drain the beans and again thoroughly rinse the beans with cold water.
- The beans go back in the stock pot again, cover with water so that the water is at least 2" above the beans. Add kombu is using. Bring the beans to a very low simmer, skim and foam that may develop, and cook until desired tenderness. This will vary for different beans. For partially cooked beans it will take 45 to 90 minutes. For fully cooked beans, it will be 45 minutes up to 2 hours. See notes for approximate times of different varieties of beans.
- Check for doneness periodically throughout the cooking time. Additional water may need to be added so that the beans do not dry out. Season with salt, pepper, or other herbs when the beans are close to being done.
- Drain the beans, use in your recipes as required, allow to cool before storing in freezer. I suggest freezing in portions that work for your recipes.
Additional strategies to reduce flatulence and intestinal discomfort include the following:
- Add a 4- to 6-inch piece of the sea vegetable kombu to the beans while cooking. Kombu helps alkalinize the water and contains alpha-galactosidase which is an enzyme that helps digest the complex sugars in beans.
- When eating beans, it can also be helpful to start with small portions of properly prepared beans. As your system adjusts to the beans, it can better digest the beans without the nuisance of flatulence or stomach discomfort.
- Herbs that can help with the digestion of beans include bay leaf, cumin, winter or summer savory. These can be added during the cooking process.
- Avoid adding any seasonings that are salty or acidic too early in the cooking process as it will make the beans tough and greatly increase the cooking time. Acidic foods include vinegar, wine, tomatoes, or citrus fruits.
Properly preparing beans is well work the effort. Yes, it takes some preplanning but most the work involved is hands off. When I prepare beans, I will do a large batch, use what I need in a recipe, and freeze the rest in 1-1/2 to 2 cup portions for later use.
Do you struggle with the negative effects of beans? Have you tried soaking beans before? Would you consider adding kombu to your beans?
Be blessed and be a blessing,
Heather
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