How to Soak, Cook & Sprout Legumes
…the Whole & Healthy way
Benefits of Sprouting:
- Soaking greatly reduces the bloat, the toots and the belly grumbles.
- Sprouting (even partially) brings these tiny seeds to LIFE
- They are filled with fiber, vitamin C & B as well as loads of protein!
- Sprouting makes the nutrients readily available for your body to absorb and far easier for your body to digest.
- You will receive about 6- 8 (or more!) meals from one small bag which means mega money savings.
- You don’t get those additives that are put into the water of canned beans and you can avoid any leaching from the tin can itself.
To Begin:
Start small. Begin with soaking your oats, lentils, beans and seeds ahead of time.
How to do it:
Soak (oats, lentils, beans and seeds) in 4 cups water with 2 tsp apple cider vinegar for 2 to 24 hours beforehand to activate enzymes and lower phytic acid. Drain oats, lentils, beans and seeds prior to using them in your recipes.
How to Prepare your Lentils & Beans
When you prepare your beans in this way, it may feel like work at first, but it saves you time in the long run because you will have copious amounts of lentils and beans to quickly add into your meals. You will also be activating key nutrients and enabling your body to digest and eliminate your hearty food most healthfully!
Step 1:
Buy Dry Lentils / Beans
NOTES:
I listed these as they are the main ones I use, and only ones I would sprout. Other choices for beans and lentils that only need to be rinsed / soaked, are found below.
Step 2:
Soaking
- Put 1 to 2 cup of dried beans or lentils of choice in large (glass) bowl.
- Fill the large bowl with water that at least doubles the amount of beans/lentils.
- Put a lid or clean kitchen towel on top of bowl with clips to ensure it doesn’t sag into the water.
- Let sit for 12 hours
- You can stop after this point, if not sprouting, and drain water, then rinse lentils /beans and move onto step 4.
NOTES:
Chickpeas will double or sometimes triple in size. Use a bigger bowl then you would think.
Step 3:
Sprouting
This is an important step for nutrient enhancement, but NOT necessary. I find most time I just SOAK my beans and forget this step as it does change the flavor of the beans, but its up to you.
- Pour out soaking water.
- Rinse the beans/lentils
- Let them sit on counter, away from sunlight with lid on.
- Rinse and drain 1 to 2 times a day (important so doesn’t grow moldy or stinky)
- You will have sprouted legumes any where between 2-4 days
The little white tails are what you want to see. Its what allows you to know that they are sprouted, however, I prefer smaller tails. I stick close to the 2 day mark when they are barely popping out.
You can also let sit on counter after soaking for a few hours which will stimulate the extra health benefits with out producing the sprouted “tails”.
Step 4:
Cooking
- Rinse legumes.
- Add them to a large pot on stove with water that about doubles the amount of sprouts.
- If using beans / chickpeas add a pinch of baking soda to water to help soften the bean and breakdown the cell wall
- [Optional] Add 2 bay leafs and 2 -4 cloves of garlic cloves with 1 raw onion peeled and halved [optional but read about why in notes below].
- Put a lid on it and bring to a boil.
- Scoop off and discard any white foam that rises to the top. (see pics below)
- Turn heat to a slight simmer and let cook with lid on.
- Beans take anywhere between 20-40 mins.
Lentils take about 15 – 30 minutes.
Set a timer and try them to make sure they are soft - They are now ready for eating / dressing up to enhance the yum factor.
- Rinse them in cool water and Let cool completely then store in glass jars in fridge for up to 5 days.
Step 5:
How to Use the Cooked Lentils & Beans
I use these beans or lentils in my spaghetti sauces, burritos, stew’s, soups, in veggie burgers, stir-fries, quesadillas, on their own with sauteed grape tomatoes and feta or in salads. Chickpeas especially you can eat on their own, or roast them with spices to get crispy. Whatever you choose, there are many options for using these cooked & sprouted beans and lentils.
Browse through my recipes and search lentils or beans to see what pops up.
You will find many lentil and bean recipes. In all of them I use this whole and healthy method of preparing them.
But if you wanted, you could use canned if you are short on time.
You can also reach out to me and our community in our private facebook group! We are there to support each other and would be happy to share some recipes with you!
Important note:
Legumes contain Lectin. Lectin reduces the bodies ability to absorb nutrients and can often contribute to poor digestion. When you cook legumes the whole and healthy way however (especially sprouting) you are reducing the lectin content and enabling your body to maximally digest the nutrients that legumes offer you.
More Lentils & Beans I love.
Only rinse / soak & cook these. No sprouting necessary
Beans:
Cannellini
Pinto
kidney
Navy
Mung
I would soak all of these over night. Then follow steps 4 and 5 above.
Lentils:
Red lentils
Red Lentils do not need to sprout or soak (yay to fast food!) Instead, for red lentils rinse them 3- 5 times or until water runs clear before you cook them. (1 cup red lentils, 2 cups of water. Bring to boil and simmer for 20 minutes until water absorbed. Add coconut oil and salt). Also do not sprout or soak red beans.
IMPORTANT NOTES:
FOR BUYING:
Purchase your lentils and beans in bags. I often buy the organic version so they are not sprayed with added shtuff. But they can be found cheaper at your local grocery store in bags often in the ethnic section which are a great option or even at costco.
FOR STORING:
When storing cooked legumes, let them cool completely then put the leftovers in airtight glass container, in fridge, for up to 5 to 7 days.
I remove the onion, garlic and bay leaf before storing.
You can also sprout them and store them in air tight container in fridge until you are ready to use them. Just make sure you still cook them before using them.
You can also freeze them for up to 30 days.
FOR COMBATING GAS:
One down side of lentils and beans is often the gas. Yep I said it.
We all get gas when we have beans. However, there are a few tricks to help combat the stinky side of things.
Use one or all of the following options to combat gas:
- Soak the beans over night in cold water (at least 6-24 hours)
- Add 1-2 bay leaves to the cooking water for beans to be more digestible (for flavor, also add 2-4 garlic cloves whole, and 1 whole onion, peeled and halved)
- Add Kombu Seaweed to enable beans and lentils to be more digestible
- Scrape off foamy white stuff that rises to the top of your cooking water
- Rinse again after they are cooked
- Take off the skin of (green or brown) lentils and chickpeas by squeezing the lentils/chickpeas between your fingers. You will see the skin of the legumes come off.
- Discard the skin on lentils and chickpeas. (this is a bit time consuming, but worth it for taste and less gas)
Soaked, not yet sprouted
The herbs and spices I add to my lentils that are cooking: Pinch black pepper, 1 onion, peeled and halved, 2 bay leaves, 2 sage leaves, 3 garlic cloves. Take them out when done cooking the lentils.
The white foam you can scoop off, and do so as soon as you see it or it will settle back into the water and produce more gas (in you) ha ha
THE QUICK WAY!
Do you want to save time and all these steps?
- Be sure to soak your lentils/beans in the morning, so they are ready to cook in the evening.
- I try to soak, sprout, cook mine on a weekend so they are ready for me to use during the week
- Use canned beans or lentils. Just drain them and rinse them. No shame here. I do this all the time.
Health Benefits of Sprouted Lentils & Beans
Sprouting Grains and Legumes increases their vitamin, enzyme, and antioxidant content.
They are also more digestible; and are less likely to cause gastrointestinal discomfort and the nutrients are more easily absorbed.
In a one cup of black beans there are 15g protein and 15g fibre. Beans also contain a good source of iron, magnesium, manganese, copper and zinc. As well as potassium, calcium, folate, vitamin B6 and selenium and are filled with disease fighting antioxidants.
In 1 cup of lentils you will find 18 g protein and 16 g fibre. They help with digestive healthv and often weightloss. They aid in heart health and are good for stabilizing blood sugar. They are good for heart health and increasing energy as well.
There are countless benefits to these tiny little beans and lentils.
The options for using them are enormous. Because any lentil or bean can go with most any vegetable and grain and sauce to make a complete and delicious meal!!
12 Best Thanksgiving Dishes!
1. Roasted Butternut Squash with Brussel Sprouts, Cranberries, sliced almonds and caramelized onions!
I can’t even tell you how delicious these vegetables are. The colors and textures from the brussel sprouts, squash and sweet cranberries, onions and nuts, make it super appealing to the eye and the taste buds! Its a super easy side dish that does not have to be served piping hot.
2. Holiday Vegan MeatLoaf with Mushroom Gravy
I always bring a food dish to family holiday parties. I remember the first Thanksgiving I brought this vegan meatloaf. Everyone loved it!!! I was told that it was the best dish of the meal. I have been making it for Thanksgiving ever since.
3. Caesar Salad
This is not just a typical Caesar, its a homemade caesar with lotsa love in the dressing! Its a healthier”ish” version and I have been told by family that this is the best salad Cesar salad they have ever had .
4. Borche Beet Soup
Every Christmas my hubby’s mom would make this soup. It was one of my favorite parts of the meals. Its earthy, sweet, tangy, flavorful, nourishing and ohhhh so delicious. You can also make this a day or two before, and simply warm up before its time to eat.
5. Mashed Potatoes
I do not think we can have Thanksgiving with our Mashed Potatoes!! They are absolutely a necessity to go alongside the turkey and gravy. Enjoy my spin on classic mashed potatoes.
Kitchen Alchemy is a “take at your own pace” Online Course for Parents and Souls who want to up-level their home cooking and bring more calm, joy and mindfulness into their everyday life!
This course is composed of four modules:
Mindset + Whole Foods + Workflow + Healthy Habits.
And includes:
- Monthly Live Trainings
- Breathwork + Meditation Sessions
- Cooking Classes
- Community of like minded parents and souls
6. Kale Salad with Golden Dressing, Cranberries & Goat Cheese
This is a fresh and vibrant salad that is an amazing side dish to thanksgiving dinner. It hits all the marks of sweet, savory, salty, crunchy, nourishing and delicious. Everyone who eats it, loves it.
7. Roasted Chicken/ Turkey with Lemon & Thyme!
On an almost weekly basis I make a roasted chicken. Roasted Turkey can be cooked the exact same way, the length of time needs to increase based on the weight is all. I wanted to include this chicken recipe so you can learn how I season my chicken and how I ensure that the skin is crispy and the chicken super juicy and flavorful!!!!
8. Freshly Baked Honey Whole-Wheat Bread
I have come to love love love this bread. It is soft, squishy, and perfect when warm out of the oven or toasted later with butter, jam or as a sandwich. It is perfect along side stew, or chicken and vegetables. Its just so delicious!! It also makes 2 loafs, and so you can use for a few days. This is simple to make and you do not need anything but a bowl and your own 2 hands. Enjoy this bread!
9. Apple Crumble
10. Polish Beet Salad
This is another Holiday Staple in the Polish culture. Considering I married a polish man, I ma introduced to the amazing meals on holidays and beyond. This salad is super fresh and colorful. It adds the perfect amount of POP to a plate, and the fact that its ridiculously delicious, is a bonus.
11. Beet Hummus, Crackers & Vegetables Appetizer
I always have appetizers on thanksgiving, but sometimes it soooo easy to fill up on appetizers, and that’s not the point. The point of appetizers is to have a little something to enjoy while waiting for the food. So keep appetizers simple. I choose either my olive oil hummus, beet hummus or both and serve them with vegetables such as carrots, cucumber, broccoli, cauliflower, tomatoes, zucchini and crackers and naan bread. Having a bowl of chips, fruit or nuts is great to have as well.
12. Glazed Carrots
Gooey sweet and delicious carrots are a must. They are like candy on your plate, but also packed with beta carotene,vitamin C and fiber that we can feel really good about eating them. Plus they are kids favorites!!!
13. BONUS: GF Paleo Pumpkin Loaf!!
This loaf is like the new pie! But simpler, more nutritious but equally as delicious!! I make this ahead of time, store in fridge and bring out for dinner. I also made a video about it with my daughter in our private group. Check out here for more details.
Today’s affirmation is: “I am allowing myself to be healthy and vibrant as I cook with ease and grace.”
Kitchen Alchemy is a “take at your own pace” Online Course for Parents and Souls who want to up-level their home cooking and bring more calm, joy and mindfulness into their everyday life!
This course is composed of four modules:
Mindset + Whole Foods + Workflow + Healthy Habits.
And includes:
- Monthly Live Trainings
- Breathwork + Meditation Sessions
- Cooking Classes
- Community of like minded parents and souls
