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    Legume Preparation


    Recipe Details and Health Benefits

     

    Be Prepared for Anything 

    You can save a lot of money and time by preparing your own legumes. It's easier than you than you think.

    Method for preparing Beans/Legumes

    A large Glass/Ceramic Jar or Bowl is required of approx. 4Litres capacity
    Place 4 Cups of beans into Jar/Bowl and fill with water and leave to soak for 24 hours.

    Beans will triple in size after 12 hours - change water at this time.

    After the 24hour soak, drain into colander & wash before cooking. Soaking is important because it reduces cooking times and more importantly, the legumes digestibility.

    Place soaked beans into cooking pot and cover with water. I use one finger length of water above the beans as a measurement. Add ½ tsp of Celtic Salt

     

    Legume Preparation

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    Cooking Times


    If you can afford it, I recommend you purchase a pressure cooker. It saves time, energy and definitely improves the flavour of the beans

    .
    Bean               Type               Pot               Pressure Cooker

    Chick Peas          1½ hours           9 minutes

    For all other beans and legume cooking times consult Turn Over a New Leaf book

    The above time is based from the time the water is boiled in the pot or when the pressure cooker reaches full pressure.

    When Beans are cooled, drain and place into sealed containers and freeze for later.

    Two cups of cooked beans is a good amount for most dishes for two people. Small Zip Top plastic bags from the supermarket are ideal for storing beans because they take up much less room in the freezer than containers.

    Be sure to have a look at the next video 'Legume Favourites' for some fantastic Legume dishes.

     

    Health Benefits:

    Organic beans and legumes strengthen the kidneys and adrenal glands and therefore promote physical growth and development. As does the protein in meat, bean protein builds body mass; but unlike meat, beans don't add cholesterol, saturated fat, or toxic nitrogen by-products. A stick-to-the-ribs filling food, beans are more the "grounding" than a salad.

    A bean's colour indicates the organ it most benefits, and so while beans as a category strengthen the kidneys, green-coloured beans, like the mung beans and split peas, also benefit the liver. Red beans, including the adzuki and kidney beans, influence the heart. Yellow beans, like chickpeas and soybeans, support the spleen-pancreas. Navy beans, lima, and other white beans energize the lungs and colon. Black beans are doubly supportive to the kidneys.


    The photochemical diosgenin, which appears to inhibit cancer cells from multiplying, is found in beans. Beans reduce the levels of serum cholesterol and so offer some protection against heart disease. They are a superior carbohydrate for people with diabetes or blood sugar imbalances, since they are slowly digested and cause only a gradual rise in blood sugar levels.

    Most legumes range from 17 to 25 percent protein, roughly double cereals' protein and are also higher than that of eggs and most meats. Most beans are low in fat and are good sources of calcium, potassium, iron, zinc, and several B vitamins, including folate.

     


     
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