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

almond milk

Homemade Almond Milk

Homemade fresh raw almond milk contains live enzymes with no additives or preservatives like most processed, store bought nut milks. It is a little piece of nutty heaven – sweet, mild and more gentle on the digestive system than heavily processed milks. It is fantastic to drink, put it on cereals or use in smoothies, coffee or tea.

You will need a nut milk bag – a mesh pocket with a draw string opening to strain and squeeze the milk, Check out where to pick one up from iHerb, Wholefoods Melbourne, Kitchen Warehouse or there’s some cheap ones available on eBay


kale salad

Kale Salad with Lime Tahini Dressing

Sesame seeds are a wonderful source of calcium as well as nourishing fatty acids (oils) but there’s only so many things you can put them on. This fresh salad comes to life with tahini, a paste which is made out of sesame seeds


Handmade Chocolate

This is the basic recipe for homemade chocolate, but experiment with different additions such as nuts, food safe essential oils like rose or peppermint or superfood berries to adjust it to your needs and tastes


Scrambled Tofu

Start your day with this scrambled tofu for extra protein, are great alternative to scrambled eggs with the bonus of anti inflammatory turmeric

Sesame Seeds Balls

Sesame and Chia Seed Balls

Increasing seeds in your diet can offer you loads of benefits; increased fibre, plant protein, healthy cell nourishing oils and absorbable calcium. These seeded balls are a great snack to include into your lunchbox as well as the kids’


Plant Sources of Calcium

When we think about how much calcium we are meant to have per day, we tend to revert to information that was handed to us in a certain tv ad in the 90’s. Dairy milk, cheese, yoghurt, several times a day. Problem is that doesn’t take into account that many people are lactose intolerant, maybe they are vegan or just aren’t suited to dairy in their diet

The good news is – there is a plethora of plant based foods that are abundant in calcium. So before you start reaching for the dairy for your calcium needs – have a read over other options

 

  • Sesame seeds 975mg (tahini is a great source)
  • Chia seeds 631mg (Chia pudding)
  • Tofu 350mg
  • Almonds 264mg
  • Turnip greens 190mg
  • Dried figs 162mg
  • Brazil nuts 160mg
  • Kale 150mg
  • Kidney beans 143mg
  • Mung beans 132mg
  • Chickpeas 105mg
  • Spinach 99mg
  • Broccoli 47mg
  • Oranges 40mg
  • Soy Milk 25mg

How much Calcium do you need?

Find out here

You might also be interested in:

Vegan Broth

A restorative broth to help soothe, nourish and aid detoxification functions. This vegan broth is anti-inflammatory and antioxidant to help heal the gut and boost your immunity. Start your day with a cup or have it on hand to sip throughout the day instead of tea or coffee.

You can also use it instead of a vegetable stock in sauces, casseroles, curries and stirfries


Tropi-Kale Smoothie

The taste of Summer – coconut, mango and pineapple this smoothie combines whole fruit for fibre to keep you feeling full. Plus kale to alkalise blood