In addition, the sodium ions allow the bean skins to be more flexible. The flexibility helps the bean skin expand as it absorbs water. During cooking, the bean skins stretch and stay intact rather than bursting. When beans soak in salt water, sodium ions (salt) exchange places with some of the calcium and magnesium ions. This weakens the pectin in the skin so the bean can absorb more water. You get a bean with a softer texture. In my garbanzo bean cooking experiment, I learned that bean skins have pectin molecules with strong calcium and magnesium ions. Why You Should Always Add Salt to the Soak Water Soak at least 8 hours, but preferably 10-12 hours. Beans will soak up a lot of water, so give them enough. To soak the black beans: Place 2 cups of beans (1 pound) in a large bowl and add 2 quarts (8 cups) of water and 1½ tablespoons of salt. Luckily, oligosaccharides are water-soluble. This means if you soak the beans, discard the soak water, and then rinse the beans really well, you can wash away a lot of these complex sugars. Like bloating and flatulence.īlack beans have complex sugars known as oligosaccharides. Unfortunately, our digestive enzymes cannot break down oligosaccharides. As a result, the bacteria in the intestines ferment these complex sugars, causing gas and bloating. Second, soaking the beans can help reduce gastrointestinal symptoms often associated with eating beans. There are two reasons for an overnight soak.įirst, hydrating the beans reduces the cooking time by about 30%. Pre-soaked beans cook up soft and creamy.
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