Beans, peas, and lentils, all part of the legume family, are plant-based foods that grow in pods. These legumes, as classified by the USDA, are a subcategory of vegetables and are full of nutrients. They’re a great budget-friendly option for health benefits, supplying essentials like folate, potassium, iron, and zinc.
Legumes are particularly good at keeping you feeling full for longer because they are high in protein and fiber, which also promotes gut health. The complex carbohydrates in legumes provide lasting energy and can help in managing blood sugar and blood pressure levels.
There’s more to learn about these nutritious powerhouses. Soaking beans, a common technique, brings extra benefits besides just faster cooking. We’ll go through the advantages of soaking beans, the correct way to soak them, and some tips for adding these adaptable legumes to your meals.
According to the USDA, dry beans and chickpeas should be cleaned and soaked before cooking, although dry peas and lentils are usually too small to need soaking. Soaking them can offer extra health benefits, though. Canned beans, peas, and lentils don’t need soaking since they’ve been pre-cooked during canning.
Soaking beans helps them absorb water, ensuring they cook evenly and more quickly. This practice has added benefits, too. Beans have oligosaccharides, complex carbohydrates that can be hard to digest, sometimes leading to discomfort like gas or bloating. Soaking helps reduce these effects by releasing oligosaccharides into the soaking water.
Legumes also contain compounds called antinutrients that can make it harder for the body to absorb nutrients. Examples include lectins, which can cause digestive issues if beans aren’t cooked properly, phytic acid, which binds to minerals such as iron, calcium, and zinc, and tannins, which can hinder protein and vitamin absorption. Soaking or cooking beans can decrease these antinutrients, improving their digestibility and nutritional value, although the reduction varies with the type of legume and soaking time.
Soaking also helps beans maintain their shape and improves their texture, making them softer. This softer texture is particularly important in recipes that prioritize a creamy consistency, like smooth hummus, bean purees, or bean soups.
Canned and dry beans have different characteristics. Canned beans are briefly boiled, sealed in liquid, and cooked at high temperatures, whereas dry beans are picked, dried, and packaged after they’re removed from their pods. Both types can last over a year at room temperature, but always check the best-if-used-by date before eating.
While dry beans are usually cheaper, canned beans are convenient. In terms of nutrients, dry beans often have more to offer. For example, dry kidney and black beans provide more protein, fiber, and nutrients like iron, magnesium, phosphorus, potassium, zinc, manganese, and folate than canned ones.
To prepare beans for cooking, there are three main soaking methods, but first, inspect and remove any damaged beans or debris. Using a pot with enough space for the beans to triple in size, choose a soaking method, then drain and rinse them. Cover the beans with fresh water and simmer for 1.5 to 2 hours, or follow package directions for more precise timing.
Enhance flavor by adding onions, garlic, or herbs and spices while cooking. Beans are a treasure trove of essential nutrients, offering numerous health benefits. Both canned and dry beans provide valuable nutrients, but dry beans are generally cheaper and may offer more nutrition. Properly preparing dry beans improves digestibility and nutrient absorption, making them a fantastic addition to a variety of dishes. From hearty soups and wholesome salads to tasty dips and wraps, beans are a versatile and delicious way to enhance your meals.
