Despite the tremendous benefits of legumes, many people choose not to consume them because the beans are too rough for the digestive system. However, there is a great way to mitigate the unwanted effects of legumes while enhancing their health benefits. Soaking (or sprouting) will allow you to include legumes in your diet because it:
- Kills toxins. Phytic acid, a toxin found in legume fibers, flushes calcium, magnesium, iron, copper and zinc from our bodies. It’s not very good. Sprouting and soaking will neutralize this harmful acid. It also deactivates aflatoxins – potential carcinogens – in beans.
- Increases the amount of vitamins. Peas increase the content of B vitamins and carotene. In addition, vitamin C is formed during germination.
- Almost completely eliminates the problem of flatulence, as complex sugars associated with the formation of gases in the intestine are converted into simpler glucose molecules.
How to germinate legumes
Soaking is clear – fill the beans with water the day before cooking. Drain the water in the morning, rinse them. Germination will take a little longer. Chickpeas, lentils, peas, adzuki beans, or mung bean (available from the iHerb online store) work well for sprouting. Soak a glass of legumes in water overnight, drain the water in the morning and rinse them under running water in a colander.
If you do not have a special apparatus for sprouting, for example, as in the photo, then place a colander on top of the bowl and cover the top with a saucepan lid. Leave on the kitchen counter for 2-3 days, rinsing twice a day (more often in summer). To do this, fill the bowl with water enough to cover the beans and shake gently before draining.
After about a day, white shoots will begin to appear. When they reach ¼ the length of a grain, place them in a container and keep them in the refrigerator for 3-4 days.
What can you do with seedlings
There are, of course, many options for consuming sprouted legumes. Here are just a few ideas:
– steam lightly and then add to the salad;
– add to soups, casseroles and stews;
– supplement them with all kinds of vegetable mixes and salads;
– add to smoothies.