legumes

Everything You Need To Know About Soaking & Cooking Your Legumes

Full of plant based protein, fibre and starch for your health, legumes should be a major part of your healthy diet. The Australian Dietary Guidelines recommends everyone age 14 and older eat legumes at least 3 times a week but many people find them harsh on stomach. Those with SIBO and IBS can react negatively to legumes but you can minimise this by preparing them correctly. Enjoy the benefits of legumes without the draw backs.

  1. Start by selecting your legume: Choose organic whenever possible, and check they are relatively all the same size and colour. Toss out any legumes that are cracked or broken. Allow about half a cup per serve

  • Beans – Adzuki, black, borlotti, butter, cannellini, fava, lima, mung, navy, pinto, red kidney
  • Lentils – french, green, red, yellow
  • Peas – blackeyed, chickpeas, split

2. Pour the legumes into a pot and cover them with a few centimetres of recently boiled water (the warm water will also help break down indigestible starches to make them more digestible). Soak for the required amount of time. Drain, rinse again, and return to the (clean) pot.

LEGUMES (1 CUP DRY)SOAKING TIME
Adzuki Beans8-12
hours
Black Lentils8
hours
Black Eyed Peas8-12
hours
Black Turtle Beans8-12
hours
Brown Lentils8
hours
Cannellini Beans8-12
hours
Chickpeas9-12 hours
Fava Beans8-12
hours
French Lentils8
hours
Green Lentils8
hours
Green Split Peas8
hours
Green Whole Peas10-12
hours
Kidney Beans 8-12
hours
Lima Beans 8-12
hours
Mung Beans 8-12
hours
Navy Beans8-12
hours
Pinto Beans10-12
hours
Red Lentils8
hours
Yellow Lentils8
hours
Yellow Split Peas8
hours

3. Cover the legumes with plenty of fresh water; it should reach at least 5 centimetres above the legumes themselves. (Optional: Add a piece of kombu, 8 to 10 centimetres long, to the pot. (Kombu, an edible seaweed, has the unique ability to neutralize gas-producing compounds in beans.) Cover, bring to a boil, and skim off any foam that rises to the top. Reduce the heat and simmer until the beans are tender—soft but not mushy.

LEGUMES (1 CUP DRY)COOKING TIME
Adzuki Beans45-55
minutes
Black Lentils20-25
minutes
Black Eyed Peas1
hour
Black Turtle Beans60-90
minutes
Brown Lentils20-25
minutes
Cannellini Beans45
minutes
Chickpeas1-3
hours
Fava Beans40-45
minutes
French Lentils25-30
minutes
Green Lentils20-25
minutes
Green Split Peas45
minutes
Green Whole Peas1-2
hours
Kidney Beans1
hour
Lima Beans60-90
minutes
Mung Beans1
hour
Navy Beans45-60
minutes
Pinto Beans60-90
minutes
Red Lentils15-20
minutes
Yellow Lentils15-20
minutes
Yellow Split Peas60-90
minutes

fish

Tuna Salad In Cucumber Boats

These crunchy and refreshing cucumber creations will make your lunch seem special. Mix and match – any leftover fish will be perfect for this recipe!


Candida Proof Smoothie

Need a candida smoothie? Candida is a yeast that can cause major disruptions in the intestines as well as the skin surfaces (think tinea and/or dandruff) and genital areas (think thrush). When there is candida symptoms in more than one place in your body it is referred to as systemic candida infection. The diet to eliminate candida is very low in sugar, as this is the yeast’s favourite fuel source, but that tends to leave people missing important nutrients in fruit.

Enter – the Candida Proof Smoothie

The punicalagin found in the pomegranate is a potent anti-fungal against the candida infection whilst the raspberries are very lo in sugar – about the same amount as a turnip. Coconut is also known for its anti-fungal abilities, due to the presence of medium-chain fatty acids caprylic acid, capric acid and lauric acid. These 3 acids can even reduce any ‘die off’ symptoms you may experience when eradicating candida and this recipe has both coconut cream, coconut oil and coconut water


Breakfast Egg Muffins

Pre make these egg based muffins for a quick on the breakfast for busy weekdays. You can also freeze some for an easy dinner or grab for a satisfying afternoon snack

 

Zucchini Chips

Craving potato chips? These chips will be your saviour. Make a batch and store them with a sheet of paper towel over the top to keep them dry

I make mine super thin by shaving the zucchini with one of these  alternatively you could use a cheese slicer of even a vegetable peeler. Slice through them to make round shapes, not length ways to ensure an even bake


Butter Chicken with Cauliflower Rice

An Indian favourite, without the heavy carbs so you can stick to your dietary plan, whilst still enjoying your favourites

Haven’t heard of Garam Masala before? It’s a specific herb mix of Coriander, Cinnamon, Cumin, Nutmeg, Cloves, Cardamom, Ginger, Fennel, Pepper and it’s widely available.

Likewise, cauliflower rice can be purchased already finely chopped to save on time


Spinach & Chicken Stuffed Mushrooms

Spinach & Chicken Stuffed Mushrooms

Big flat mushrooms make ideal bases to many recipes. This time we are stuffing them with spinach and chicken. I’m a massive garlic fan so I tend to double the quantity of garlic in most recipes, and this is one of them


Lamb Koftas

A traditional middle eastern dish, lamb koftas consist of lamb mince and spices and will go well with a Greek salad