To soak or not to soak?

Growing up in Romania exposed me to bean cooking pretty often. I knew the drill: you have to boil the beans and change the water at least two times if not three.

So if I know this, why am I writing a blog post about the proper prepping of beans for cooking? Well, because most people are doing it wrong. Here is why.

Why soak your beans?

The first reason is that soaking reduces cooking time. A shorter cooking time is crucial, especially if you don't have a pressure cooker. So if you want to soak your beans just for this reason, please go ahead.

The second reason is to reduce the antinutrient levels and avoid digestive issues. Now we are getting to the real problem some people have with beans and lentils. Eating legumes can lead to digestive discomfort like embarrassing flatulence. I think this is a great reason to keep reading and learning more about this process.

Gassy much?

Antinutrients are compounds found in plants that are part of their chemical defense mechanism. These defenses help the plant avoid being attacked/eaten by animals or humans in our case. The antinutrients in beans are called phytates and lectins.

The key to safely enjoying antinutrient-containing foods is preparation. Soaking, sprouting, steaming, sautéing, and fermenting certain foods can significantly reduce their antinutrient content while enhancing the absorption of some beneficial nutrients in the body.

Antinutrients in beans can be reduced through soaking and boiling, so if you enjoy eating beans, please consider adding one extra step to preparation that may allow you to comfortably eat these foods.

So how do I prep my beans?

I soak my beans for 24 hours with a tablespoon of white vinegar or apple cider vinegar. Kinda like a fermentation step, right?

Yes! It is crucial to create a slightly acidic environment to help phytate breakdown. Phytates are water-soluble, which is why you see the soaking water color changing color after a couple of hours. Replace the water a couple of times during the 24 hours, and you should be fine. You don't have to add vinegar every time you change the water, just the first time.

After you soak your beans for 24 hours, you have to pressure cook them for 40 minutes. Now you have beans ready to be eaten or cooked in different dishes.

I find that prepping lentils the same way helps with digestion, but it depends on everyone's preferences. Try and see what works best for you.

Don’t eat canned beans!

I remember watching a show on how things are made in factories, and it was about canned beans. Canned beans are assembled dry, with water, spices, sealed, and cooked in the tin. This is why so many people react to canned beans; you are eating all the irritating phytates along with the delicious beans. I understand that it's convenient to buy canned beans, but they are not the way to go.

If you want to read a life changing book on fermenting beans and grains, please read Miso/Tempeh/Natto & other tasty ferments by Kirsten Shockey.

As usual, these are my thoughts and ideas, not medical advice. You are encouraged to research the matter further. I am just trying to share my sincere opinion hoping that I can help some of you to make better choices.

In good health,

Ioana