Legumes are a great alternative to consuming plant-based protein. In addition, legumes contain dietary fiber, which has a beneficial effect on the functioning of our digestive tract. How to cook legumes correctly so that they do not cause flatulence, boil until tender and retain their maximum usefulness?
- Soak
Phytic acid, which legumes contain, is not absorbed or digested by our body. It not only blocks the work of enzymes, it also interferes with the absorption of vitamins.
When legumes are soaked, a natural process occurs – the formation of the enzyme phytase, which breaks down phytic acid. So soaking in the evening or for a few hours with natural acid (vinegar or lemon juice) is not a mess from the past, it is a necessity.
- Grind
The finer the beans, lentils, or peas, the better they are absorbed. In addition, the taste of puree is much richer and richer. Puree can be used as an independent dish, as a base for cutlets, snacks and even desserts!
- Add spices
Spices not only make the taste of the dish richer, but as for the legumes, they help them to be better absorbed. These are turmeric, cumin, cayenne and black pepper, paprika, ginger, coriander.
- Combine correctly
Legumes become a strain on your stomach if they are eaten with meat, bread, porridge, cheese, nuts and dairy products. It is optimal to eat legumes in combination with vegetables and herbs – in salads, sauté, ratatouille.