Soaking, cooking, and fermenting legumes make them easier to digest, reducing or eliminating an indigestible sugar called oligosaccharide present in them.
We love hummus, and this is a great way to prepare them. It’s not just for chickpeas any more!
Yield: 6 cups
- 300 g dried beans (for example: pinto, fava, lima, pink, black beans, lentils)
- filtered water
- 4 garlic cloves (that's about 1 Tbsp./15 ml minced)
- 1½ Tablespoons (25 ml or 20 grams) sea salt to taste
- 2 Tablespoons (30 ml) pickle, liquid whey, sauerkraut or other fermented veggie brine
- 3 Tablespoons (45 ml) freshly squeezed lemon juice (about 1 large lemon)
- ⅓ cup (80 ml) tahini, stirred well
- ¼ cup (60ml) extra-virgin olive oil
- fresh herbs to taste
- Soak beans in cool water for 4 to 8 hours or overnight to make them more digestible and reduce anti-nutrient content.
- Drain well after soaking.
- Add fresh water (about 1 liter/quart) and legumes to a pot and bring to a boil. Cook until "al dente", meaning a little firm, less than you would if you were eating them straight away. Cooking time varies by bean type.
- Allow cooked beans to cool for 20-30 minutes.
- Make a 4% brine (salt to water weight) by stirring 20 grams sea salt into 500 ml water until dissolved.
- Place cooked beans in a container with a lid, then pour the salt brine on top.
- Add a splash (1 Tbsp./15 ml) of mature pickle brine.
- Cover and let ferment 3 days.
- Drain beans from brine. No need to rinse them unless they're slimy, in which case, rinse briefly.
- Add beans, and garlic to the bowl of a food processor. Squeeze lemon juice in. Take it for a spin on high for 10 seconds.
- Mince fresh herbs (dill, cilantro, etc.). Add herbs, and tahini to bowl. Take it for another 15 second spin.
- Drizzle olive oil into food processor while spinning for another 30 seconds, until it reaches the desired hummus consistency.
- Salt to taste.
- Transfer to a serving or storage bowl.
- Serve immediately or refrigerate and consume within 3 days, or freeze for up to a month.