Wrong soaking and cooking techniques make legumes too hard to chew ". How to remedy so that these foods rich in nutrients have a good soaking and proper cooking?
Soaking can last about 6-12-24 hours: it depends on the hardness of the seed and on the external temperature. Nothing needs to be added to the soaking water: the salt makes them harder, the bicarbonate decreases their nutritional properties.
Slow soaking of legumes
There are two techniques for soaking: slow overnight soaking and rapid soaking.
Slow overnight soaking is done in hot water: one cup of water for every 5 grams of dried legumes.
- Wash the legumes then put them in a large pot as they increase in volume when soaking: the legumes that come to the surface must be eliminated because they lack nutritional validity
- Cover and leave for at least eight hours or a full night. Soybeans should be placed in the refrigerator during soaking to prevent their fermentation. If you can, it is good to change the soaking water
- After the time has elapsed, throw the water away as it contains purines, toxic substances that favor the appearance of uric acid in the blood.
Quick soaking of legumes
- Wash the legumes in a colander then put them in a large pot and add a cup of water for every 5 grams of legumes, eliminating the legumes that come to the surface
- Put them on the stove, bring the water to a boil and cook for 2-3 minutes
- Remove them from the heat and let them rest for about four hours: the longer the legumes remain soaked, the greater the dissolved amount of carbohydrates responsible for intestinal discomfort.
- Throw away the soaking water, rinse and drain the cooked legumes.
There is an even faster version of soaking and cooking legumes:
- after you have washed them well, put them directly without the soaking phase in hot water
- boil them for 15 minutes, remove the pot from the heat and pour out the cooking water
- Rinse the legumes well with cold water and put them back to cook in hot water until cooked.
Never add salt before and during cooking. The salt causes a hardening of the skin of legumes.
- Put the legumes in a steel or non-stick pan with water and bring to a boil over high heat. As soon as it starts to boil, lower the heat to a minimum, so as to make the water just quiver. A somewhat awkward but effective practice is to change the cooking water 10 minutes after boiling: in fact, at this point the legumes will have already released any remaining phytic acid and anti-nutrients into the water which are the cause of swelling and meteorism
- Halfway through cooking, add the Kombux seaweed to the cooking water: it improves the cooking and digestibility of legumes. To eliminate even more digestive disorders, add an onion, a carrot and a celery stalk to the cooking water to improve the flavor and smell of the boiled legumes
- Complete cooking with a covered pot for the prescribed time. At the end, very little water must remain in the pot, which will be reabsorbed in the final five minutes of rest with the pot covered.
And speaking of legumes, if you like chickpeas, here is a tasty recipe that will certainly brighten your palate "Cream of chickpeas"
If you want to know more about Legumes, here's an article for you: "Legumes: complete list and property "