WINTER WARMERS
Legumes, beans if you like, are carbohydrate and protein combined and full of dietary fibre. Some people may find them hard to digest due to a lack of the enzymes that break down bean trisaccharides into simple sugars. They are also famous for producing gas! But that can be reduced, even eliminated, with a few simple tricks.
'Why bother?' you might ask. Well, they're bursting with other goodies (see our food values chart page) and in some parts of the world are an important staple, particularly where there's little or no meat in the diet. Traditional Chinese medicine maintains they strengthen kidney-adrenal function. Veggies and vegans use them in all sorts of dishes, such as soups, stews, casseroles, rissoles, patés and stuffings. Many are suitable for sprouting too.
There are loads of different beans available in bio and health shops, but the most common ones are red kidney, chick pea, split pea, black beans, white beans, azuki, mung and, of course, red, green and brown lentils.
PREPARING LEGUMES:
Soak for five to eight hours, then rinse before bringing to the the boil in unsalted water.
Remove any foam that comes to the top when they reach boiling point.
Allow to simmer uncovered for approx 20 minutes, then continue cooking covered until tender.
Seasoning with cumin, fennel seeds, ginger or bay leaves can help reduce gas.
Don't add salt until the beans are tender.
Add a tablespoon of cider or red wine vinegar in the final minutes of cooking.
they are now ready to use in your chosen recipe.
TWO OTHER POINTS:
Pressure cooking reduces gas.
If you've forgotten to put them to soak, cover the beans with water and bring to the boil. Remove from the heat and allow to sit for an hour before changing the water and continuing cooking.
If you're not used to beans, start with lentils then progress through azuki or black beans. I don't advise going all out for a bean feast, yet!
You'll find plenty of good legume recipes in vegetarian and vegan cookbooks - but I can particularly recommend Rose Elliot's The Bean Book.
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