Soaking and Sprouting Beans (Legumes)
Soaking beans (a.k.a. legumes or pulses) is just as important as soaking grains or nuts. This easy step breaks down complex sugars and makes it easier for digestion.
Note: Avoid canned beans because the high temperatures and pressures during the canning process overdenatures proteins and other nutrients.
Basic Beans (kidney, pinto, white, etc)
1. Take 2 cups of beans, put them in a jar or bowl and cover with at least 4 cups of water. Stir in 2 tablespoons acidic liquid (whey, lemon juice, or apple cider vinegar) per cup of water.
2. Cover and let sit on the counter for 12-24 hours (even 36 hrs is okay). You should see little sprouts.
3. After soaking, drain and rinse the beans until all the scum is washed away. That scum is anti-nutrients such as phytic acid and enzyme inhibitors which can cause gas, heartburn, reflux, and other uncomfortable digestive issues so wash them really good.
4. Fill the pot of beans with fresh water, bring to a boil, and skim away any additional foam that may come to the top.
5. Turn down the heat to a simmer, add 4 crushed garlic cloves (optional), and cook until the beans are soft (about 4-8 hours).6. Freeze in freezer bags for quick meals at a later date!
Note: If you want to use soaked beans in place of canned beans in a recipe then use this measurement: 2/3 cup dry beans = 2 cups after cooking = 15 oz. can of beans.
Peanuts (technically a legume)
1. Soak 4 cups of peanuts with 1 teaspoon of a good quality salt (celtic sea salt) and filtered water and let sit for at least seven hours or overnight.
2. Drain and spread out on a baking sheet or dehydrator.
3. Bake at no warmer than 150 degrees for 12-24 hours and turn often until they are crispy.
4. Store in an airtight container. Large half-gallon glass jars work great for storage.
*Note: peanuts are susceptible to molds, it’s best to avoid them, especially if you are dealing with candida.
Note: Avoid canned beans because the high temperatures and pressures during the canning process overdenatures proteins and other nutrients.
Basic Beans (kidney, pinto, white, etc)1. Take 2 cups of beans, put them in a jar or bowl and cover with at least 4 cups of water. Stir in 2 tablespoons acidic liquid (whey, lemon juice, or apple cider vinegar) per cup of water.
2. Cover and let sit on the counter for 12-24 hours (even 36 hrs is okay). You should see little sprouts.
3. After soaking, drain and rinse the beans until all the scum is washed away. That scum is anti-nutrients such as phytic acid and enzyme inhibitors which can cause gas, heartburn, reflux, and other uncomfortable digestive issues so wash them really good.
4. Fill the pot of beans with fresh water, bring to a boil, and skim away any additional foam that may come to the top.
5. Turn down the heat to a simmer, add 4 crushed garlic cloves (optional), and cook until the beans are soft (about 4-8 hours).6. Freeze in freezer bags for quick meals at a later date!
Note: If you want to use soaked beans in place of canned beans in a recipe then use this measurement: 2/3 cup dry beans = 2 cups after cooking = 15 oz. can of beans.
Peanuts (technically a legume)
1. Soak 4 cups of peanuts with 1 teaspoon of a good quality salt (celtic sea salt) and filtered water and let sit for at least seven hours or overnight.
2. Drain and spread out on a baking sheet or dehydrator.
3. Bake at no warmer than 150 degrees for 12-24 hours and turn often until they are crispy.
4. Store in an airtight container. Large half-gallon glass jars work great for storage.
*Note: peanuts are susceptible to molds, it’s best to avoid them, especially if you are dealing with candida.
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