How do you prepare legumes?

Answer 1

Legumes are seeds. As such, they have evolved protection mechanisms to keep them safe until conditions are desirable for germination. Seeds are difficult to digest so that they pass through an animal's digestive system intact, and are dropped away from the competition of the parent plant in a nice pile of fertilizer. The properties that render seeds difficult to digest and allow them to lay dormant until conditions are optimal for sprouting are called anti-nutrients. Anti-nutrients are so named because they may deplete more nutrition than they provide. During digestion, our own enzymes work to disassemble food into usable molecules. This begins in the mouth with the enzymes in saliva, and continues throughout the entire digestive tract. Anti-nutrients work by inhibiting our digestive enzymes and preventing them from breaking down food, interfering with digestion. In addition, anti-nutrients bind to minerals like iron, zinc, magnesium, and calcium and prevent our bodies from using them. People who eat a lot of foods that are high in anti-nutrients can suffer from mineral deficiencies and poor bone density. Anti-nutrients include phytic acid , tannins, starches, and lectins, which can irritate the stomach and interfere with digestion. Soaking seeds initiates germination. The sprouting process disables anti-nutrients and increases enzyme. The seeds become digestible and their nutrients become available to our bodies. To soak whole legumes, cover them with enough water to allow them to swell. Allow them to sit at room temperature for at least 7, but ideally 12-24, hours. Drain and then cook.