Beans, Beans, the Magical Fruit..........
Legumes seem to get a bad rap. Rightly, so many people have bad experiences following a meal with them. Stomach aches, belching, flatulence are all symptoms of improperly cooked legumes. Like so many foods, they have not been prepared with care. When handled correctly, we can avoid such problems which cause poor digestion. Legumes are important because of their high protein content. They also are rich in potassium, calcium, iron, and several B-vitamins.
First, chew them thoroughly. Like all food, be sure that you adequately chew your beans, as this is the first step in the bodies digestive track. The saliva in our mouths start breaking down the proteins immediately. I believe we all have heard this before, but it easily gets forgotten.
If you particularly have a difficult time digesting legumes, then choose your bean wisely. Adzuki, lentil, mung, and peas are the most easy to digest. Followed by pinto, kidney, navy garbanzo, lima, and black bean being moderately difficult. Soy beans are the most difficult, although soy products, such as tempeh and tofu, have been processed properly and are much easier to digest.
It is very important to properly cook your chosen legume. First start by laying out your legumes on a tray. Sort through them looking for rocks and dirt. You will often find a rock or two the same size as the bean in your dried beans. Nobody wants to have to go to the dentist if they do not have to. Soak legumes in water for at least 12 hours before cooking, lentils and peas require less time. Soaking reduces cooking time, as well as, improves digestibility. Strain and then place your legumes in a pot with a 5:1 ratio of water to bean. The secret, place a piece of kombu in your pot as well. Kombu or kelp seaweed will not only help with digestion, it also adds more nutrients and flavor to you dish. Bring to a boil, and cook until done, all beans have a different cooking time, ranging form 1 to 3 hours. If needed, add a little vinegar at the end of cooking to further break down the proteins.
Tonight's Chili
1T olive oil
1 cup onion, small dice
1 cup carrot, half moons
1 cup zucchini, small dice
1/2 cup red bell pepper, small dice
2 garlic cloves, minced
1 jalapeno, minced
1/2 cup black bean, soaked
1/2 cup garbanzo bean, soaked
1/2 cup white bean, soaked
Kombu
1- 15oz can tomato juice + 4 cans water
1 can tomato paste
3T chili powder
2T cumin, ground
to taste salt and pepper
- In a pot, heat oil at medium, then add onions and carrots and cook until tender.
- Then add zucchini, peppers and garlic, and continue to cook for 5 minutes, stirring occasionally.
- Add remaining ingredients, except spices, and bring to a boil, reduce to a simmer. Cook until all beans are tender, about 1 hour.
- Stir in spices and season with salt and pepper.
Chili can have a variety of ingredients, play with what you like.
Enjoy.
vegan chef period.
We need help please! We are over 30 percent funded on our Kickstarter Campaign for Sanctuary, a new plant-based bistro to open this Fall in East Bay. Please check it out and consider backing and sharing with your friends. http://www.kickstarter.com/projects/473325024/sanctuary-bistro-a-plant-based-bistro-in-the-eastThank you!