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Beans and Digestion: Soaking improves digestibility and nutrient absorption, and breaks down anti-nutrients like phytic acid and leptins. Furthermore, bay leaves and kombu not only enhance the flavor of beans, but also improve digestibility and add essential minerals. Since I began soaking for 24 hours and adding bay leaves and kombu, the bloating, gas, and stinky “dutch oven” that roasted in our bedroom post legume consumption is a thing of the past. Knowing how to cook beans from scratch has one clear benefit—the “potlicker” broth. Potlicker is vegan bone broth. It retains nutrients and minerals lost during the cooking process, serves as a thickener and is very flavorful.
Cooking Time: Many recipes for how to cook beans give specific cooking times. But how long it takes can’t be predicted. Cook times will vary based on the age of your bean (how long it’s been sitting on the shelf) and the mineral content of your water. This is why I cook on the stove top (versus crock pot or pressure cooker). Monitoring for doneness prevents overcooking and allows you to get it right every time. Best to cook when you are home and can periodically check.
Salt: There are a lot of opinions out there for when and if to add salt, and how much to add. Experts are divided and there is lots of conflicting science. I’ve tested various methods, and adding it towards the end of cooking works best for me. By all means, experiment to find what works for you. Read more . . .
Veggie Broth vs. Bouillon: Store bought organic veggie broth can be very expensive. I use Organic Better than Bouillon Vegetable Base, which allows me to make as little (or as much) as I need without paying $1/cup (it’s about $0.20 cents/cup).
Get Creative: What are your favorite flavors? There are so many ways to serve beans. Think about adding BBQ sauce, red onion, and a dark beer. Add veggies (canned, frozen or fresh) and season with your favorite flavors. Go for Mexican, Italian, Asian, or create a fusion of your own design. Check out these bean recipes for more ideas.
Colleen Kachmann is a health coach, writer, teacher, yogi, mother of 4 (+3 bonus stepkids), and personal chef. She has a B.S. in education from Indiana University, and a master of science in health coaching from International Health Coach University. She also successfully completed the Women’s Functional & Integrative Medicine Professional Training Program through the Women’s Integrative Medicine Institute. Buy her book on Amazon. Find her on Twitter Pinterest Instagram YouTube Facebook