Saturday, December 31, 2011

How to Cook Easily Digestible Beans / Hummus Recipe

by Lois Breneman - 2012 - Heart to Heart
You will be amazed at what apple cider vinegar will do for all of your bean recipes! 
(The addition of apple cider vinegar for digestion and the omission of salt for tenderness)

Rinse a bag of dried beans in a colander, removing any stones.  My favorites are Great Northern Beans.

Cover with twice as much pure water as beans (4 cups beans to 8 cups water).

For every cup of beans, add 1 tablespoon of apple cider vinegar.  Stir.  Allow to soak overnight or at least 8 hours.

Drain liquid, rinse well, and replace the water with fresh pure water in a two to one ratio.

Add a tablespoon of olive oil or coconut oil. 

It's very important NOT to add any salt until the beans fully cooked.  Salt will prevent them from getting soft.

Cook until soft (about 45 - 60 minutes), checking the tenderness.

Season with salt, pepper, and herbs.

Serve some of the beans and freeze the remaining beans for later (a time-saving method of cooking).
Great Northern Beans may be substituted for chick peas when making hummus.
Use a few beans in tossed salads, in quesadillas, soups, casseroles, taco dip, and in beans and rice dishes.

All grains and seeds will be more digestible when soaked, using this soaking method.

Note from Lois: Follow the directions above, rather than using canned beans, for much better digestion.

Recipe from
  • 2 cups canned garbanzo beans, drained
  • 1/3 cup tahini
  • 1/4 cup lemon juice
  • 1 teaspoon salt
  • 2 cloves garlic, halved
  • 1 tablespoon olive oil
  • 1 pinch paprika
  • 1 teaspoon minced fresh parsley
  1. Place the garbanzo beans, tahini, lemon juice, salt and garlic in a blender or food processor. Blend until smooth. Transfer mixture to a serving bowl.
  2. Drizzle olive oil over the garbanzo bean mixture. Sprinkle with paprika and parsley.