When you’re cooking legumes like lentils, chickpeas and beans from scratch, the right preparation process is highly important to avoid indigestion.
There’s a few simple rules:
- Soak the dry legumes for at least the soaking times provided on the package, usually you can soak them over night, or even 48 h, the longer the better. Change the water at least once if you can. Throw out the soaking water as it contains the substances you want to avoid for proper digestion. Lentils don’t require soaking, but if you do soak them you enhance the nutrients and digestibility, as soaking is always the start of the sprouting process.
- The longer you soaked your beans, the less the cooking time. Still, long and slow cooking is the best way to make them digestible
- Don’t add salt and acid ingredient (vinegar, tomatoes) until the end as they interfere with the beans becoming tender
- Add spices that counteract bloating and help with digestion: like cumin, ginger, fennel, cinnamon and apple cider vinegar.