According to the Weston Price foundation:
Like grains, legumes contain phytic acid and enzyme inhibitors, and require a careful soak before cooking.
They also contain high amounts of toxic lectins that need to be broken down and soaking can help reduce the amount of toxic lectins.
For kidney shaped beans, put beans, a pinch of baking soda and enough water to cover in a large pot and soak for 12-24 hours. For non kidney shaped beans like black beans and other legumes, soak with water and 1 TBL of cider vinegar or lemon juice for every cup of dried legumes used.
For maximum digestibility, it is best to rinse and refresh the water and baking soda or the acidic medium once or twice during the soaking period.
Once soaking is complete, drain, rinse, add fresh water and bring to a boil. Reduce heat, add a few cloves of peeled and crushed garlic if desired and simmer for 4-8 hours until soft. To make it even more digestible add a piece of kelp to the pot while it is cooking (I get mine at whole foods it is dehydrated organic kelp).
Soaking is a great way to help you from bloating and having gas when beans are eaten.
Like grains, legumes contain phytic acid and enzyme inhibitors, and require a careful soak before cooking.
They also contain high amounts of toxic lectins that need to be broken down and soaking can help reduce the amount of toxic lectins.
For kidney shaped beans, put beans, a pinch of baking soda and enough water to cover in a large pot and soak for 12-24 hours. For non kidney shaped beans like black beans and other legumes, soak with water and 1 TBL of cider vinegar or lemon juice for every cup of dried legumes used.
For maximum digestibility, it is best to rinse and refresh the water and baking soda or the acidic medium once or twice during the soaking period.
Once soaking is complete, drain, rinse, add fresh water and bring to a boil. Reduce heat, add a few cloves of peeled and crushed garlic if desired and simmer for 4-8 hours until soft. To make it even more digestible add a piece of kelp to the pot while it is cooking (I get mine at whole foods it is dehydrated organic kelp).
Soaking is a great way to help you from bloating and having gas when beans are eaten.