Soaking and Cooking of Legumes and Nuts

In a world where RTE foods are increasingly consumed, the search for new sources of protein has intensified. Among them, legumes and nuts are gaining in popularity due to their nutritional and sensory properties. However, despite the increased demand for plant proteins, their technological functionality remains to be improved in order to meet market expectations.

In addition to their high protein content, legumes contain phenolic compounds which act as an antioxidant, protecting against oxidative damage and cell death. Moreover, phenolic compounds have many health-promoting properties such as anticarcinogenic, antithrombotic, and antiulcer activities. Most phenolic compounds are found in legume grain coats. Kidney bean and mung beans, for example, contain gallic and protocatechuic acids, whereas red lupin and fava bean contain catechins and procyanidins.

Soaking and cooking are key to the successful preparation of legumes and nuts. If the legumes are not properly soaked and cooked, they will be tough and have an unpleasant taste. Additionally, if legumes are not well-soaked, they will release phenolic compounds which can cause digestive problems and inflammation in some individuals.

To overcome this problem, it is recommended to soak legumes in a salt water solution before cooking them. The soaking process allows the legumes to hydrate fully, making it less likely that they will “blow out” during cooking. A ratio of one cup legumes and three cups of water is usually used for this purpose. Once rehydrated, cook the legumes with herbs and spices until soft and tender. coupe légumes

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