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 burgers
- Bean-loafs (instead of meatloaf)
- Protein bars
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.
Category: Diet and Nutrition