A question of necessity soaking the beans appears regularly. For many, this is a tedious step, but skipping it leads to hard grains, longer cooking time, and greater stress on the digestive system. Soaking plays three important roles: softens the grains, reduces the content of substances that cause flatulence and shortens the cooking time by up to half.
Beans lose water in the natural drying process. Soaking helps restore its original structure, resulting in even cooking. Water also washes out some of the oligosaccharides, compounds that ferment during digestionleading to gas and abdominal pain. Therefore, the difference between soaked and immediately cooked beans can be dramatic.
How long to soak beans?
- Minimum 8 hours,
- optimally 12-24 hours,
- in the case of hard varieties, even slightly longer.
During this time, the grains will increase in volume, so it is worth using a large container. Always throw away the soaking waterbecause it contains substances that irritate the digestive system.
Can the soaking time be shortened? Yes. Adding a teaspoon of baking soda to the water will speed up the softening process. Some people also add a pinch of salt, although opinions are divided here, some say that the salt blocks the softening, others that it affects the taste. If you are just starting culinary experiments, use baking soda carefully because too much may change the structure of the beans.
Although soaking makes processing easier, the most important stage is yet to come. Cooking beans has its rules, and ignoring them results in cracked beans or digestive difficulties. The secret lies in the right temperature, water and additives.
Rule one: fresh water for cooking
After soaking, the grains need to be rinsed and poured with fresh water. Beans should not be boiled in soaking water because they contain the most ingredients responsible for flatulence.
Rule two: the right amount of liquid
The grains should be covered with water to a height of two fingers. Too much liquid can wash out the flavor and encourage the beans to fall apart. Too little will increase the risk of burning.
Rule three: appropriate temperature
Beans do not like rapid cooking. It is best to carry out the process over low heat, gently boiling. Thanks to this, the grains cook evenly, keep their shape and do not crack.
Rule four: two-phase cooking
This is a technique worth mastering if you want beans to be light on your stomach:
- Boil the soaked beans in salted water for about 5 minutes,
- Turn off the heat and leave the pot covered for 60 minutes.
- Drain the beans and cover with fresh water,
- Add a teaspoon of olive oil and cook until soft.
Thanks to this treatment, you get rid of most of the substances responsible for fermentation in the intestines. Beans are gentler on the digestive tract and cook faster.
Rule five: when to salt
Although many recipes recommend salt at the beginning, experienced cooks only do it towards the end of cooking. Earlier salting may inhibit the softening of the beans, especially in hard varieties.
Rule six: digestive supplements
Natural spices improve the digestive process and give the beans a pleasant taste. You can add to the pot:
- marjoram or thyme,
- bay leaf,
- cumin (one of the best antidotes for flatulence),
- savory.
Spices not only improve the aroma, but also… they limit the production of gases during fermentation in the intestinesch.
The type of beans you choose also matters. Buy fresh and store it in an airtight container. Avoid using hard water because the minerals make it difficult to soften the beans, and avoid adding tomatoes and vinegar at the beginning of cooking – acidic ingredients harden the beans.
It’s also worth knowing that the older the beans, the more difficult they are to cook. So if you have been keeping it in the cupboard for a year, be prepared to work it longer or use baking soda for soaking.
Sources: Terazgotuje.pl
