Beans and Legumes have nourished people around the world for thousands of years. They are rich in minerals, B vitamins, as well as fiber which feeds our gut bacteria.
Beans have the stereotype of causing digestive upset (you know the childhood song that proves this: “beans, beans the magical fruit, the more you eat ’em, the more you toot!”). Traditional societies always prepared beans with great care. The beans were soaked for hours before being cooked. While cooking, the foam that rose to the top was carefully skimmed off, and the water was sometimes replaced midway through cooking.
Why Should You Soak Beans first?
Traditional preparation of legumes allowed them to be thoroughly digestible and allow the nutrients they contain to be digested.
Legumes contain phytic acid, as well as enzyme inhibitors. According to Nourishing Traditions, “phytic acid combines in the intestinal tract with calcium, iron, magnesium, and zinc to form insoluble phytates that are then eliminated.” This can lead to some deficiencies unless the grain has been soaked or fermented before being consumed.
How to Cook Dried Beans (Traditional Method)
- Measure out one cup of beans and check through them for loose stones or rocks.
- Add one cup of beans (I’m using black beans) to a bowl and cover beans with filtered water.
- Leave to soak on the counter for about 12 hours. Overnight works great. If I forget to do overnight, I will sometimes leave them for just 8 hours. If you are extra prepared, leave them for 24 hours (especially for bigger beans).
- Drain the beans and rinse them well.
- Add beans to a pot and cover with water (about double the water). Add 2 cloves of garlic (optional) and some salt. Bring beans to a boil and skim off the foam.
- Reduce heat and simmer, covered, until very tender. Check occasionally and add more water if needed. For black beans, I usually cook around 2 hours. For bigger beans, leave for 4-8 hours or until tender.
- Keep beans in liquid until ready to consume.
Other Helpful Articles You Might Like:
- Nutrient Dense Creamy Potato Soup
- Nutrient Dense Foods I Eat Every Day
- From Vegan to a Nourishing Traditional Foods Diet
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Hey, I'm Victoria!
I'm so glad you're here, sweet mother!
My goal is to inspire you to remember your primal roots & live a WILD life in alignment with nature. On my blog I empower you to use herbs and natural remedies to keep your family healthy, teach you how to eat a nourishing, traditional foods diet, and inspire you to raise your babies consciously and respectfully.
