How to Cook Beans to Minimize Bloat
How do you cook your beans to minimize bloat? If I’ll be honest, I haven’t always loved beans. I wasn’t a big fan of the texture, the taste and the gas usually followed… But as I got older (and wiser hopefully!), I realized these nutrient powerhouses take on the flavour of whatever ingredients you pair them with and that there are ways to minimize the discomfort! You just need to know how to cook them properly! I am no scientist but I found by incorporating two different (but simple) techniques, you will be able to enjoy your beans with minimal to no bloat!
What Causes the Gas?
Beans are a nutritious and delicious food that can provide many health benefits, such as protein, fiber, antioxidants, and minerals. However, beans can also cause gas and bloating in some people, especially if they are not prepared properly. This is because beans contain a type of sugar called raffinose that is hard to digest by humans. When beans are cooked, the raffinose is broken down by bacteria in the large intestine, producing gas as a by-product.
What you Will Need
- 1 cup of beans
- Cold water
- Aluminum free baking soda
- Medium sized bowl
- Strainer
How to Prepare Your Beans.
Fortunately, there are some ways to reduce the amount of gas and bloating caused by beans. Here is how I go about preparing my beans. This applies to most beans wether it be black beans, pinto beans, red kidney beans etc.
Step 1: Soak Your Beans
Place the dried beans (I usually soak 1 cup at a time) in a medium sized bowl and cover with cold water. Add enough water so there’s at least 2-3 inches of water above the dried beans. Keep in mind that the beans will absorb the water and expand in size, doubling or tripling in size. Soak the beans for 24 hours. This will help to soften the beans and reduce the amount of raffinose they contain. Feel free to add some more water if you see the beans have absorbed most of the water.
Step 2: Drain and Rinse
Drain the beans that have been soaking in the water for 24 hours and rinse in a strainer. Many of the gas-causing carbohydrates are released into this soaking water, so I recommend discarding it. Or you can water your plants with it!
Step 3: Cook your Beans
In a medium saucepan, add the soaked beans, enough cold water to cover the beans by a couple of inches, add half a teaspoon of baking soda. I like to use aluminum free baking soda. The baking soda will further help to break down some of the rafinose (gas producing sugars) and speed up the cooking process. Be careful not to add too much baking soda, as this will make your beans taste soapy. Bring the water to a boil and then a slow simmer for 40-45 minutes. Stir occasionally and add water, if you see the beans are drying out.
If you simmer your beans for 40-45 minutes, you should be left with beans that are soft but not too mushy. Perfect for bean salads or sides. If you need softer beans, to be used in a dip for example, feel free to cook them for another 10-15 minutes.
At this point, I drain my beans one more time but you could keep that liquid if you need your beans to be a more saucy consistency.
Other Ways to Reduce Bloat
• Soak your beans for 24 hours before cooking them in a solution made of water and apple cider vinegar (1 tablespoon per cup of water). After soaking, rinse the beans well and drain them.
• Cook beans thoroughly until they are tender but not mushy. You can use different methods of cooking beans, such as boiling, baking, pressure cooking, or slow cooking. The longer you cook the beans, the more raffinose will be broken down by bacteria.
• Add spices and herbs that can help with digestion and reduce gas production. Some examples are ginger, fennel seeds, cumin, caraway seeds, anise seeds, turmeric, cinnamon, cloves, cardamom, bay leaves, parsley, cilantro, mint, dill, or oregano. You can add these spices and herbs at the beginning or at the end of cooking. Adding them at the beginning will give your beans a nice flavour.
How to Use Cooked Beans
You can now use the beans in way you would use canned beans. I have a great simple, mediterranean inspired, bean salad on the blog that I think you will love.