O bean it is a food rich in nutrients, fibers and proteins and, in addition, it is one of the most beloved dishes in Brazil. Therefore, learning to cook it correctly is essential to preserve its nutritional value and flavor in every meal.
Some cooking and seasoning tips can be applied to different types of legume grains, and everyone already knows the basics about preparation.
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But, the secret they haven't told you yet is that soaking beans overnight or for a few hours before cooking removes harmful substances and even improves digestion. Another big plus of the night bean dip is that it cooks faster! Check here the advantages and how to soak the grains.
3 benefits of soaking beans
1. Remove unwanted substances
Soaking the grains helps to remove phytates, which are antinutrients that make it difficult for absorption of magnesium, zinc, calcium and other important nutrients for the correct functioning of the body
2. Helps with digestion and reduces gas
Some people avoid preparing the beans because of the indisposition and the gas it causes. This problem happens because of the oligosaccharides that do not help with the digestibility and cause gastrointestinal discomforts, but leaving the grains to soak stimulates the partial breakdown of oligosaccharides.
3. Reduce cooking time
The beans absorb the water that was soaking and, therefore, become softer, reducing the time in the pressure cooker. Soon, there is a saving of gas and, mainly, of time for the person in the kitchen.
How to soak beans before cooking
Now that you know the importance and practicality of soaking beans, see how the process should be done:
Choose the grains well and wash them normally. Then take a big bowl and put them all in.
Completely cover the grains with water, remember to leave two or three more fingers of water, as the grains will absorb the liquid over time.
You should soak the beans overnight or at least 8 hours. Observe, after a while, if the grains are submerged; otherwise, add more water whenever necessary.
After the bean soaking period, it is very important to remove the water and wash the beans again to remove substances such as phytates and oligosaccharides. Ready! Now you can cook and season the beans as usual.
Soaking the beans is a simple habit that will bring more practicality and food benefits to your routine.
