Dry beans (legumes) may be soaked overnight or the quick-soak method may be used (the exceptions are lentils and split peas which need no soaking). Bring beans and water to a boil and boil 2 to 3 minutes. Remove from heat and let sit covered 1 to 5 hours. Proceed with cooking as though the beans were soaked overnight.
Baking soda may be added when soaking and cooking beans in hard water to help them cook to a softer texture. Add no more than 1/4 teaspoon per pound of beans during the soaking period. Any more will destroy the thiamine in the beans.
Flatulence from legumes results when undigested complex sugars in the lower intestine are digested by naturally occurring intestinal bacteria1 . These complex sugars, called trisaccharides, are water soluble. Soaking and frequent rinsing of beans washes away many of the sugars.
Other ways to decrease the physical discomfort associated with beans:
- Some beans are less gas-producing and some more. This varies from person to person, but in general, adzuki beans, mung beans, split peas, lima beans, and lentils are the most digestible.
- Discard the soaking water and cook the beans in fresh water.
- Sprouting helps due to the rinsing done during the sprouting process.
- Thoroughly cook beans, ground dry beans, and bean flour.
- Eat beans more often. Those who eat beans infrequently are more troubled with flatulence. There is greater intestinal tolerance after three weeks of eating beans regularly.
- Eat smaller amounts per serving.
- Drink more fluids.
- Chewing well and slowly helps minimize the problem.
- Getting plenty of exercise improves your digestion in general.
Do not mix newly purchased beans with older beans. Since older beans take longer to cook, mixing will result in uneven cooking.
Moisture content above 10% and heat speed hardening of stored beans. When beans become hard, they will not soften by soaking and cooking. When this happens, crack them as you would crack corn or grain. This can be done in a hand grinder or by placing the beans in a heavy paper sack and pounding them with the side of a hammer. After cracking, soak and cook them. Hard beans can also be ground into flour and used as a thickener, cooked to make refried beans, or put in creamed soups. Home canning of hard dry beans will also soften them.
Salt beans after cooking. Salt will slow the absorption of water and the softening of beans though evidences of this differ.
- Dr. Joseph Rackis, United States Department of Agriculture ↩︎