Soak Your Beans!

Another recipe from the farm, I picked these wonderful small carrots and garlic shoots, it was cold so I made a lovely stew. I used a combinations of beans, this way you get a full spectrum of nutrients and a complete protein. Legumes are very beneficial to our health but they have to be prepared properly to receive the full benefits. When beans are not prepared properly not only do they cause series amounts of gas they can also be very damaging.

Soak your beans

People of the past used nuts,seeds and grains in smaller amounts and knew how to prepare them properly. Now with mass production of food we have lost the knowledge and thus have endured a range of health issues. Why is soaking your beans important? It stops the anti nutrients in beans that prevent the absorption of the vitamins and trace minerals. Soaking starts the breakdown process allowing the beans to be better absorbed by the body. When soaking add a little vinegar, lemon or yogurt this aids in neutralising enzyme inhibitors. Depending on the bean you should soak  them for between 10 - 24 hours. This mix I used I soaked for 24 hours but something like lentils will take about 12 to soak. Legumes that have beans soaked usually cook quicker have more nutrients and have a fuller flavour. This small step will take no time at all as is very powerful one.

Ingredients
1 cup of mixed beans (barley, yellow split peas, green split peas, white beans, kidney beans,lentils and black eyed peas or any packet of mixed beans)
1 onion finely chopped
2 carrots chopped
1 garlic shoot
1 sweet potato chopped
3 stalks of kale
1/2 jar of tomato puree
1 tsp of dried chillie
1/2 bunch of coriander
Salt and pepper to taste

Method
1. Soak beans overnight in a squeeze of lemon.
2. When ready to cook turn a medium pot into high and through in garlic and onions, simmer for 5 mins.
3. Add vegetables and herbs and simmer for another 5 minutes.
4. Add beans and stir the mixture together. Add in the tomato puree and water or vegetable stock, bring to the boil, then turn down the heat to a gentle simmer.
5. You should simmer the stew for an hour, or til the vegetables and tender and the beans are soft to touch.
6. When it is ready tear of a couple of stalks of kale and place in the bowl. Pour the mixture over the top so you slightly wilt them without overcooking it.
7. Sprinkle freshly chopped coriander to garnish.