*Disclaimer: I will use the word “farty” in this blog post. I apologize ahead of time.
Beans, beans, the musical fruit, the more you eat, the more you toot. Right? NOOO! It doesn’t have to be that way. Don’t let beans have their way with you. You’re the boss, and they need to be put in their place.
Boss those beans around!
Why bother, you ask? Because beans are tiny gems of awesomeness that are high in fibre, protein, and a variety of other goodies. They’re a main staple in countries like Mexico–and others in South America–because they’re inexpensive, readily available, and super high in nutrients. They’re superstars, really.
Unfortunately, they get a bum rap. (Get it?) Beans can make some people feel bloated and gassy, so a lot of us choose to just ignore their amazingness altogether to avoid a potentially embarrassing situation in yoga class. Also, those suffering from digestive issues like IBS (irritable bowel syndrome) or Crohn’s disease may find that beans make their gut situations worse. But it doesn’t have to be that way!
There is actually a correct way to both prepare and cook beans. Beans have indigestible carbohydrates that need to be broken down by soaking. If you’re using beans from a can, then the trick is to rinse them very well, until all the bubbles are gone. Those bubbles are gas, and they make you farty. (See? Told you I’d use it.) No one wants to be farty. If you plan on cooking them after you rinse them, then your best bet is to add a bay leaf to whatever you’re cooking, whether it’s soup, stew, chili, or whatever. Bay absorbs the acid in the beans that add to the gas. Just don’t eat the leaf.
(Although I must admit that the thought of this makes me smile.)
If you’re cooking dried beans, then rinse them very well first, and soak them in a lot of water overnight. (The general rule is one cup of beans to three cups of water.) In the morning, strain them and rinse really well again. When you go to cook them, cook with a bay leaf for the reason explained above, but also skim off the bubbles that will form off the top after about an hour. Remember, those are farty bubbles. Also, make sure you cook the beans very well. Don’t leave them half-cooked.
So, in conclusion of Cooking with Beans 101 (because now you’ve now graduated Bean University), you rinse, you skim bubbles, and you cook with a bay leaf. Other gas-reducing spices include ginger, fennel, and cumin, so you could cook with those, too.