Preparing legumes for easy digestion, at least the bean and pea varieties is not difficult or time-consuming; it just takes some forethought. Many times beans or peas give the consumer digestive distress. They also contain phytic acid which naturally preserves them, but binds up their outstanding minerals and B-vitamins and makes them less absorbable in the digestive tract.

There’s two ways to remedy these problems: Either by soaking with an acidic medium for round beans/peas, in a basic medium for kidney-shaped beans or by sprouting. You can read about the easiest method of soaking here.

Have you seen commercially available foods like sprouted humus or sprouted black bean dip? I have and was pleasantly surprised. While sprouting requires a few more steps (sometimes) than soaking, it is a fun kitchen activity and never fails to remind me that our beans are still alive.

Note: Sometimes without purposeful intent, I’ve had my lentils and some beans sprout during just normal soaking.

To sprout your beans or peas, you typically follow these steps:

Cover your legumes with filtered (here) water. Here I have some organic chickpeas. 

After 8-10 hours or even 12 (this is forgiving and I do it overnight), rinse the legumes well to prevent smelly bacteria from accumulating. I put mine in a fine mesh strainer (here) to rinse. In total, this will be done every several hours till sprouts appear 

Place them back in the bowl. They will remain damp, which encourages the sprout to form. Cover with a piece of fabric if desired. 

Once the sprouts form, rinse again and cook as usual. (After an overnight soak and 2-3 rinses, I typically have formed sprouts.)