Podcast : Mange des légumineuses !

By the way, do you know about beans?

maybe you call them dried beansApart from. But the joke is, they’re not vegetables.

Anyway, there are thousands of varieties around the world, but you probably know at least red beans, white beans, chickpeas, and lentils.

So far, so good, are you following me?

So, beans, first of all, they’re known to make you fart, well, let’s be honest. And be a good person plant-based protein sources. they are also full fiber. they are Rich in nutrients.

But, to be honest, for me personally, if I like it, it’s mainly because I think it’s super nice and a perfect fit. Therefore, it is good for replacing meat because in addition, it Really cheap.

So, do you eat it often?

If not, you may need some help.

That’s great, you know helping you plant based is my passion.

So, here we go, we’re talking about beans and let me explain How to pick, store, and cook. I give it to you 3 good reasons to soak them.

In the end, you’ll have everything you need to inspire you to finally incorporate them into your everyday dishes!

What are legumes?

In botany, legumes are leguminous plants, one of the largest plant families.

They come in different sizes, shapes and colors.

A quick look at the most famous ones, are:

• this beans : White beans, red beans, black beans, mung beans, adzuki beans, etc.
• this Lentils : Green lentils, coral lentils, brown lentils, black lentils, etc.
• this Then : Chickpeas, peas, etc.
• Even beans: Soybeans, lupins, beans…

By the way, did you know that peanuts are also beans? That’s it, you eat beans as an aperitif. That’s not elegant!

Buying Guide

So you can buy ready-to-eat canned beans, or buy dried beans to cook at home.

canned beans

Canned beans are indeed in this format The most practical and fastest.

Your beans are cooked and all that’s left is Just reheat them. What are people asking for?

You can find them in all supermarkets, grocery stores, organic stores, in short, everywhere.

Most of the time, they are sold as a simple juice of water and salt. In this case, feel free to add spices, spices, vegetables and anything else you want while preparing it to enhance the taste.

They can also be cooked already, with seasonings and sometimes vegetables added. So, you don’t need to do anything other than warm up.

dried beans

You can also buy dried beans and Cook it yourself.

You can find them in some supermarkets and sometimes from local producers. But in most areas of organic stores, you’ll usually have the largest selection.

So, be careful, preparation takes a little time and organization.

But the advantage is that their prices defy all competition. really High-quality protein at a discounted price.

My little buying advice is to choose the prettiest cereal Clear and very smooth appearance, If you can, by all means. Because it is a good indicator of quality.

Then, it’s not always easy to know when beans are picked. Still, this is important information because the older you get, the more difficult it becomes to cook. So, look at the “best before” date if there is one. If they’re close, then you know they’re a little old and your cooking may take longer.

Protect

Well, once you get the dried beans home, I recommend you store them Store in an airtight jar in a dry place.

Well, the best thing to do is to keep them Stay away from light.

But, because there is a but.

If for you this means forgetting them in the back of a cupboard, then this is not the right choice. In this case it is better to expose them.

This is the option I chose for myself. I have a shelf full of glass jars of beans in various colors. Honestly, I find it so pretty that it makes me consider cooking them.

So see what works best for you.

In theory, they can be kept in jars for many years. Remember, as we said before, they will become more difficult to cook over time.

Oh, and a quick note about conservation Cook beans at home. Because they only keep themselves Keep it in the refrigerator for a few daysa week at most.

So, yes, it is a very good idea to have the quantities ready immediately because, we agree, it takes time. But if you want to keep them longer, you have to consider freezing.

To do this, it is simple, you can divide the prepared food into separate portions or 1 or 2 meals. Then you put them in the refrigerator in a closed container and write down the date and dish name. That way, all you have to do is reheat them in a pan or microwave at any time.

How to prepare dried beans?

Well, we have already covered the purchase of beans, now we will learn how to prepare them at home in case you do not choose the canned option and opt for dry beans instead.

first, How many beans are there per person?

Count approx. 60 g to 80 g dry seeds per person,Have a meal.

What I would add is that basically, if it is the main element of the meal, you can plan for more than 80 grams. Conversely, if it is one of the other ingredients, you can plan for less than 60 grams.

FYI, once cooked, your beans will tend to be three times the size of your original peas. so you can predict 150 g to 250 g cooked beans per serving,Have a meal.

Dried vegetables soaked

First, always start with Soak beans overnight.

To give you an idea of ​​soaking time, remember that it’s generally proportional to the size of the beans:

• then count 8 hours to 12 hours Suitable for larger legumes such as chickpeas, soybeans, and soybeans.
• and plan 4 a.m. to 8 a.m. : For lentils or peas.

How is soaking done?

Well, it’s simple, you get a salad bowl, put the beans in it, and add a lot of water.

I say plenty of water because they can easily double the size of the beans when rehydrated.

For a more effective soak, you can choose to add salt or bicarbonate, 1 tablespoon per 1 liter of water.

That’s it, in the morning, you drain and start cooking. Very simple!

Why Soak Beans?

But really, what is soaking for? Yes, indeed, if it’s not required, you’re better off skipping it, right?

Trust me, soak your beans and you win!

come on i give it to you 3 good reasons This should inspire you.

Reason #1: Soak for better absorption of good nutrients:

In beans we find what we call Antinutrients.

Basically, they contain tannins and phytic acid, which prevent proper absorption of nutrients.

Unfortunately, legumes are packed with high-quality nutrients. So you want your body to benefit from it.

Well, know that by soaking and cooking beans, you can neutralize most of these anti-nutrients.

Ether When you throw away the soaking water, you say goodbye to some of the anti-nutrients.

This is already a good reason not to skip the soaking step.

Reason #2: Soaking saves cooking time (a lot!):

Soaking beans allows them to expand slowly.

Because leguminous plants have thick hulls, water can only enter through small openings in the grains attached to the stems. So I don’t know if you realize it, but obviously, it takes time.

Save time by soaking. It cuts your cooking time in half!

So, I don’t know about you, but personally I save 15 to 45 minutes of cooking time and I’m always interested.

Then, it represents time, and it also represents energy. Yes, by soaking, you can save gas or electricity, and more importantly, you can save a little money in the process.

This is another good reason not to avoid soaking.

Reason #3: Soaking beans relieves gas

This is a surprising reason. But it’s true: Soaking beans is effective for bloating!

This is a taboo subject, but I know it can be a barrier for a lot of people. “Will I fart if I eat these dried beans?”

In order to prepare for an online cooking course specifically focused on legumes, I read a lot of research on the topic. I’ve come to the conclusion that soaking is really the best way to avoid gas.

So, unless you’re a tomato plant, soak your beans again, it’s worth it!

Beans that don’t need soaking

One last thing to know Lentils and peas do not necessarily need to be soaked.

But keep in mind that all the advantages mentioned above are still valid.

So, anyway, don’t hesitate to soak them, about 4 hours is usually enough. But know that you really don’t have to.

Oh, and finally, a super quick way to prepare beans that really don’t require soaking is coral lentils. It’s small, pink or orange in color, and cooks in 10 to 20 minutes. It is indeed the right star lens for you to choose fast food.

cooking beans

We’re getting into a big topic here, because yes, Cooking dried vegetables takes a long timeeven very long. We don’t lie to each other.

The fastest, usually lentils, are ready in 15 minutes. But for larger beans, cooking can last up to 2 hours.

Additionally, this time may vary based on factors such as the age of the beans or the intensity of the fire.

To give you an idea of ​​cooking times after soaking, here are some examples:

• Small things like lentils or peas, count them 15 to 30 minutes
• Larger ones, like white or red beans, also count 1 hour to 1 hour and 30 minutes
• Then for chickpeas or soybeans, you can count until 2 am (sometimes even more)

Yes, I know, long. Then you don’t have to monitor it throughout the cooking process. Once bubbles are good, turn the heat to low and get on with your life.

Oh, and please note that a very good way to save time when cooking is to use pressure cooker, Pressure cooker, that is. Cooking does become faster under pressure.

it’s in your hands Basics you need to know Become a pulse pro. Well done, well done!

Let me know if you’d be interested in delving deeper into this topic in a future episode, specifically talking about how to avoid bloating, hehe.

Come on, now we have to practice.

So, I give you a mission. This week, you’re getting in on the action, cooking beans. Anything, as long as you work hard! Will that work?

► Share your experience in the comments:

What is your relationship with beans? Do you eat a lot? Canned or dried?

Attached: For only 12 euros, I can come to your kitchen and prepare a delicious lentil salad together! Test the Beans online course now!

Photo credit: Buy Pigut and Canva