Legumes are foods rich in nutrients and fiber. However, they contain antinutrients and for many people they are difficult to digest. To facilitate their metabolization, there are several tricks that can be applied to enjoy these nutritious foods without digestive discomfort and improve the absorption of their nutrients.
The experts at Espacio Orgánico recommend the use of an acidic (vinegar/lemon) or alkaline (baking soda) medium in the soaking. It is not just a grandmother’s trick, but a supported technique to activate phytase and neutralize antinutrients, optimizing the bioavailability of iron and other minerals. Soaking and proper cooking are the most effective strategies for reducing phytates, surpassing simple cooking.
The effects of antinutrients can be reduced when dried legumes at home are prepared by correctly applying soaking with an acidic agent, discarding the soaking water and appropriate cooking, offering total control of ingredients, greater digestibility and maximum absorption of their valuable nutrients, turning them into a food of high biological value.
How to prepare legumes to maximize nutrients and digestion
Legumes are an excellent source of vegetable proteins, fiber (regulates digestion and cholesterol), complex carbohydrates and minerals (iron, magnesium, folate, potassium). This type of food contains phytates (antinutrients) that can reduce the absorption of minerals. To counteract these effects there are some steps to follow to achieve this:
1.- When you go shopping, choose dried and organic legumes to avoid pesticides and preserve quality. Avoid highly processed options.
2.- Soaking is key to eliminate Anti-Nutrients such as phytates and improve digestion. The recommendation is to cover with double the volume of water.
3.- Add 1 tablespoon of apple cider vinegar/lemon juice (natural acid) or a pinch of baking soda (useful for chickpeas).
4.- Managing time is key to achieving
Lentils and peas: 8 hours. Beans and chickpeas: 12 hours or more.
Disposal: Discard the soaking water (contains released antinutrients).
5.- Cooking is key to nutritional conservation, for which clean water should always be used (never soaking water).
6.- To improve digestion you can add spices such as bay leaf, fennel or cumin.
7.- Add the salt at the end, since it hardens at the beginning.
8.- Recycle the cooking water (rich in minerals/proteins); use in soups/stews.
9.-Cooking times are key: Lentils: 20-30 min. Chickpeas: 60-90 min. Beans: 45-60 min.
10.- To increase the amount of nutrients you can opt for germination. This process not only further reduces phytates and enhances vitamins.
The effective way is to soak, drain, place in an aerated container and rinse every 8-12 hours until small sprouts appear (1-2 days).
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