Ever wonder why soaking dry beans is such a big deal? Whether you’re prepping black beans for a hearty chili or chickpeas for creamy hummus, soaking beans is an essential step that makes a big difference in both nutrition and taste.
Why Soak Beans?
- Improves Digestion: Soaking helps break down oligosaccharides (complex sugars) that can cause bloating and gas.
- Faster Cooking: Pre-soaked beans cook in about half the time compared to unsoaked beans, saving energy and time.
- Enhances Nutrient Absorption: Soaking reduces phytic acid, an anti-nutrient that can block the absorption of key minerals like iron and zinc.
- Better Texture and Flavor: Soaked beans cook more evenly, resulting in a creamier, tastier final dish.
How to Soak Beans:
- Overnight Soak:
- Rinse beans to remove dirt and debris.
- Cover with 3–4 inches of water and let sit for 8–12 hours.
- Drain, rinse and they’re ready to cook!
- Quick Soak (if you’re short on time):
- Rinse beans and place in a pot.
- Cover with water, bring to a boil and boil for 2 minutes.
- Turn off the heat, cover and let sit for 1 hour.
- Drain, rinse and cook as usual.
Batch-cook soaked beans and freeze them in portions for quick, plant-powered meals during the week.
Soaking beans might seem like an extra step, but the benefits are worth it! Do you have a favorite bean recipe? Reply on my Instagram and share—I’d love to hear it!
To your tasty Tuesday!
I started out several years ago watching Forks Over Knives, decided to “try out” the plant-based meal plan and had shockingly incredible results. I’ve never turned back. I have lost nearly 50 pounds, and that is just one side effect that me, my family, friends and clients have experienced after making the change.
Having been an incredible cook my entire adult life, I started my own personal chef service, NuYu Nourish, to extend my help to others. I interned under a celebrity chef, became a celebrity chef myself and have been expanding my reach and goals ever since! My plan follows strictly and simply those of Dr. Mcdougall, Dr. T. Colin Campbell and Dr. Esselstyn.
