Most people who eat a plant-based diet, eat beans/ legumes and the beans serve as good sources of nutrients, fiber and protein. Unfortunately, some people cannot tolerate beans because they are hard on the digestive system, which results in flatulence.
A little flatulence is normal, but too much flatulence is not good for the person who has the flatulence and it is not good for those who accidentally catch a whiff. Because of the gas (flatulence) and digestive disturbance that comes from eating beans, some people will either eat beans in small amounts or they will avoid eating beans.
I had the pleasure of making a lentil stew and I had no idea that I would make a stew, because initially, I had sprouted the lentils for snacking and sprinkling onto salads.
Cooking sprouted lentils was never in the plan, but I am glad I cooked the sprouted lentils, because they were the best lentils I have cooked to date.
I always have gas after eating beans, but for some reason, I did not have gas after eating sprouted lentil stew. I did not have gas, which was unexpected, and as a result I decided to share my findings.
Why You Should Sprout Your Beans
Sprouts are alkalizing, life generating, revitalizing, high-energy foods that are high in enzymes, predigested complete proteins, chelated minerals, nucleic acids, vitamins, RNA, DNA, and vitamin B12. The starch, proteins, amino acids and fats are broken down and are easier for the human body to assimilate. The nutrient content of the beans are higher when sprouted, than if they were not spouted. (Source)
Sprouting beans makes it easier for the beans to digest and it will not cause gas, unlike beans that have not been soaked and sprouted.
I usually have gas after eating beans, but I did not have gas after eating the lentil stew. I expected gas, but it never appeared.
No More Gas
If you have a taste for beans, do not avoid them because of gas. Instead of avoiding beans, try spouting the beans and then cooking them or using them however you like.
It is always best to cook your own beans in your personal kitchen, but if you must use canned beans, make sure you pour off the liquid and rinse beans well. This helps decrease the occurrence of gas.
How To Sprout Lentils (this applies to almost any bean that you sprout)
Soak lentils in a bowl of water over night.
The next day, pour off the water and cover the bowl with a paper towel or a towel.
Rinse the lentils about 2-3 times during the day, making sure to pour off the water.
Some lentils start sprouting on day one of the spouting process.
If you want your sprouts 1/2-1 inch long or longer, then sprout for about 1-3 days longer, making sure that you rinse the lentils each day and pour off the water.
Once your lentils have sprouted to the desired length, they are ready for use.
Ways to Use Your Sprouted Beans
There are many ways you can use sprouted the beans. Let your creative juices flow and do not be afraid of experimenting. You can use sprouted beans in the following ways:
Soups and stews
Seasoned, crunchy salad toppings
Bean-loafs (instead of meatloaf)
I have used a dehydrator to make lentil burgers, so if you are into using a dehydrator go for it.
Sprouted Lentil Stew Recipe
The lentil stew that I made is a stew that I created and I used the flavors that I wanted to taste in the stew. I do not have exact measurements for this recipe. I encourage you to always flavor your food to your taste buds.
Saute vegetables in water or in an oil of your choice. Use chopped onion, garlic, sweet red and orange bell pepper, and celery
Add your sprouted lentils. Cover sprouts with water.
Other seasonings: dash of cayenne pepper, 2 dashes of chipotle pepper powder, dash of cumin, fresh chopped basil, Bragg Liquid Amino or you can add Sea Salt all to your taste.
Cook sprouted lentils until tender. It does not take long for lentils to become tender, especially after being soaked and sprouted. You can tell when the lentils are done, because the water will be thicker and darker in color.
Transfer half of the lentils and liquid to a blender and blend on low. If you have a hand blender, then there is no need for you to transfer the lentils to the blender. I do not have a hand blender, so I transferred the lentils and liquid to my Vita-Mix. You want to blend the beans and other ingredients, but not to the point where it is too liquefied. Leave it a little chunky.
Pour the blended mixture back into the original mixture and stir. Your mixture will be thick, with bits of chunky goodness.
Serve lentil stew as the main attraction or on top of a grain of your choice. Top with fresh chopped tomato, red onion and a sprinkle of fresh herbs for color.
About the author
Evelyn Parham shares healthy living tips and inspiration for your mind, body and spirit. Learn more about Evelyn by visiting the About page. Get blog post updates and news delivered straight to your inbox by signing up here.
BAHAHAHAHAHAHAHA! This is what I immediately thought upon reading the title of your article. LOL! Thanks a lot. I didn't know sprouting beans would cut down on gas. I thought beans and gas went together. :)
You got me laughing out loud. I always thought beans and gas was the norm, but it doesn't have to be.
I had no idea either, until after I had the lentil stew and lentils are so easy to sprout. I was like, wow, no gas and I wondered why, so I did a little research.
Sprouting was the reason I had no gas. Lord knows, I expected gas, but I was shocked when I did not have gas. It's a miracle. :)
Great info. In general healthy and fiber rich foods like beans and legumes won't suit everyone and finally end up with indigestion problems. Especially people who are on diet mostly eat beans, but as it would cause gas problems they would cut it down and i guess when they read your article they would definitely change their mind and shift back to beans by sprouting them and also adding up some healthy spices and herbs to it. :)
Sprouting the beans first is a good idea, I can see how it would be even better than soaking the beans overnight. I don't normally even soak lentils overnight, I just do that for harder kinds of beans like chickpeas or black beans. Another couple tips are to put a pinch of baking soda into the water that you soak the beans in (you pour that water off before cooking) and to increase the amount of beans in your diet very gradually.
You know, I don't usually soak lentils either, but I was sprouting them for other reasons and decided to cook them. It turned out that neither or nor my husband were bothered by gas.
Thanks for the baking soda tip and for recommending increasing the amount of beans in the diet gradually.
I appreciate you stopping by and chiming in.
I try to eat a lot of beans and peas (haven't had lentils much here) and we soak them for a prolonged period just like you recommended. It really just helps to curb the flatulence for sure but they don't sprout. Beans and legumes are a great source of fiber and protein and my dad and I love soup so beans are great! Thanks for the advice
Hi D. Dixon,
You only have to soak over night and then pour off the water the next day. Over a period of 1-3 days, they should sprout. At least that was the case for me when I sprouted lentils.
I love soups too, especially when it's cold. Thanks for stopping by and sharing!
I sprouted some brown lentils a couple of years ago and had the worst gas imaginable when I ate a few spoonsful raw. Wondering if cooking the sprouts is the trick.
Also does anyone else find tofu to be dynamite - gaswise?
Everyone in my family has tofu problems, much as we love it.
Thanks for a great recipe and video.
Cooking the sprouts might do the trick. I couldn't promise anything on that, but for me and my family we didn't have gas.
Whenever I have eaten tofu, I don't recall having gas.
Thanks for stopping by and chiming in.