The magical world of legumes. These delicious pods have it all: protein, iron, calcium, potassium, magnesium, zinc and B vitamins.
Beans, kidney beans, lentils, chickpeas, soybeans, in all their varieties, range from creamy white to deep red, passing through pink and ash gray. Blessed are they! If they are still not convinced, they are also economic, versatile in the kitchen in stews, curries, spreads, salads, pastas, they are friendly to the environment.
Legumes are an excellent option to eat daily. An essential protein food for vegetarians and/or vegansare a healthy alternative for an abundant and profitable dish with great nutritional value at low cost.
When cooking these jewels of the Mediterranean diet, the dried vegetables they require a pre-soak before cooking, unlike canned vegetables, which are already cooked and ready to use.
Why soak legumes?
In principle, it is important to recognize the importance of To soak or Activate legumes. At this point, different opinions are heard; some claim that it serves to soften the central nucleus, others that it eliminates the antinutrients present and reduces the amount of gas.
Among the main Benefits As a result of this practice, by soaking them for a few hours, we obtain higher quality legumes (nutritional and taste). It is precisely at this moment that they acquire their point of maximum quality. This step allows a better absorption of nutrients and reduces any toxic substance and/or microorganism present in the legume.
Legumes contain oligosaccharides, a type of carbohydrate made up of several sugars that are difficult for the human body to digest, due to the lack of certain necessary enzymes. Also known as undesirable sugars, they are fermented in the colon. Even so, a large part of these sugars, located almost always in the skin of the legumes, are eliminated during soaking. While they are hydrated, the fermentation process begins and in this way, there is a better digestibility. Thus avoiding stomach distention, flatulence, or colic that can be generated (in some cases) by their consumption.
That is, if digestion is not good, the assimilation of nutrients in the digestive tract will not be either. Soaking is synonymous with good digestion for the nutritional benefit of these foods.
Depending on the thickness and resistance of the integument fiber (that is, the shell or outer skin that covers the legumes), the soaking time will be. For example, lentils have a thinner integument while lima beans have a thicker one, therefore the latter will need more soaking (12 hours or more).
In general terms, the recommended times:
Lentils, lentils: between 2 and 4 hours.
Broad beans, kidney beans, navy beans, green soybeans: among 4 and 8 hours.
Beans, black beans, kidney beans, chickpeas: between 10 and 14 hours.
Thanks to soaking, reduce cooking time significantly for a better end result.
How to soak vegetables?
Once the benefits of soaking have been established, it is time to put it into practice. Here too there are those who argue for soaking with water and salt, others with hot or cold water as well as with water and baking soda, etc.
A good practice, prior to soaking, is the washed to eliminate stones, earth, dust or any foreign agent that may accompany or that has remained in the places where they are stored. To do this, you can choose to wash under running water or inside a colander in a large container with water for a few minutes. In this way, any waste will decant together with the skins or grains that have been left loose.
Once the vegetables are cleaned, they are put in soak in cold water. The amount of liquid must triple the volume occupied by the legumes in the container. You will see how the vegetables grow in size, doubling And till tripling its volume, as if awakened from a dream state. If you choose to add salt to the soak water, consider that this will increase the final sodium content. It is not recommended above all for those people who have to take care of consumption; the same happens with bicarbonate.
There is no certain agreement on the use of hot water for soaking, although it facilitates softening due to the change in temperature, it increases the loss of group B vitamins.
Patience and time are required. When using dried legumes, it is necessary to subject them to the entire process: washing, soaking and cookingfor the same result, have a good plate of vegetables on the table.
And the soaking water?
A frequently asked question when cooking legumes is about the soaking water: whether to use it or not. On this point, there are again different views, who recommend discarding the soaking water to cook them with new water, while others argue the opposite. As the legumes are hydrated, different nutrients are transferred to the soaking water and therefore it must be used.
As a personal opinion, after soaking, I choose to discard the water and clean again under the tap before cooking.
How to cook vegetables?
Once the previous steps have been gone through, the long-awaited moment of cook legumes. For a good cooking, some recommendations to take into account:
For every cup of legumes, place three cups of water.
cook to slow fire and without rush. By cooking in this way, they will be less indigestible, since the sugars become simpler and more digestible.
Use a wide and deep pot so that the legumes have freedom to move. Here you can use traditional (common) or pressure cooker.
Avoid stirring with a spoon or slotted spoon, opt for wooden utensils so as not to break the skin or the shape.
Add a piece of kombu seaweed during cooking to promote digestion. In conjunction with chickpeas, it results in a delicious seafood hummus. Similar to cooking them with spices, such as bay leaf, cumin, coriander or turmeric.
The harder the water, the longer the cooking time. In the case of living in an area with very hard water, it is advisable to cook them with bottled water.
Pot 20cm Stainless Steel 18/10
In summary, legumes are an excellent option to eat daily and the more you consume on a regular basis, the better your digestion will be. Start with a small portion until you finally incorporate them into the daily menu. If you need inspiration, some ideas from [recetas](((https://www.directoalpaladar.com/recetario/59-recetas-legumbres-reconfortantes-para-combat-temporal-frio-polar-entrar-calor)) to start consuming more legumes.
In DAP | Nine original recipes with legumes to renew your cookbook
In DAP | The seven legumes with the most protein to easily satisfy the body
Pictures | istock