The Well Fed Family's Breads DVD has a wealth of information about phytic acid in grains but did you know that beans also contain phytic acid? Phytic acid is the component of beans, grains, nuts and seeds that keeps them from sprouting until the right conditions occur. This is good for seed storage but bad for digestibility. The phytic acid grabs on to some important nutrients like calcium, zinc, magnesium and iron and takes them through the digestive tract and on out. Our bodies hardly get a chance to absorb those nutrients as they pass by. In addition to snatching important minerals, phytic acid also gets in the way of digestion by inhibiting certain enzymes vital to the breakdown of proteins and starch. This makes sense if you think about the function of phytic acid in the plant - proteins and starch are necessary for a new plant to grow and if they get used up before the seed sprouts then the plant will not thrive. But since we are using the seed's food for our own food it is paramount that we be able to digest it and absorb the nutrition.

 

    The method

 

    Thankfully it is fairly simple to reduce the effects of phytic acid when we prepare beans. Starting with dried beans wash them in a colander under plenty of running water discarding any pebbles or rotten beans and place them in a bowl at least twice as large as the amount of beans you are preparing. Cover the beans with warm water. For every pound of beans add at least 2 tablespoons of lemon juice, apple cider vinegar or whey. Stir the beans and leave in a warm place for at least 12 hours. It is this period of soaking in an enzymatic solution that begins to neutralize the phytic acid. After the soaking period drain the beans and rinse well again. Place them in a large pot and add fresh water to cover the beans. Bring them to a boil and use a spoon to skim off any foam that rises to the top. Once you have skimmed the beans reduce the heat to a simmer and cover the pot. Let them simmer for 2-4 hours until tender. Check the water level occasionally and add water as needed to keep the beans from drying out. You can also cook them in a slow cooker on low. The time needed to cook will depend on the size and age of the bean. Large beans that have been stored for a long time will take the longest to soften. Try to purchase beans and use them within a year. Old beans are tough beans.

 

    The recipe

 

    Use a batch of chickpeas prepared with the soaking method to make a yummy dip for fresh vegetables.

Hummus

 

    (Makes 2 cups)

2 cups chickpeas cooked using the soaking method (save some of the cooking water)

3 cloves, garlic, mashed

¼ cup tahini (sesame paste, found in health food stores in jar or can)

½ cup freshly squeezed lemon juice

1-2 Tblsp olive oil or expeller pressed flaxseed oil

¾ tsp sea salt

¼ tsp cayenne pepper

 

    Place cooked chickpeas in a food processor. Add remaining ingredients and process until smooth, several minutes, pausing to scrape down sides a few times. The hummus should be creamy and not too thick. Add some of the cooking liquid if it needs thinning. Serve with raw vegetables, as a sandwich spread or a side dish. Garnish with a drizzle of olive oil and sprinkle of freshly chopped parsley