To vary, I also purchase and cook mixed legumes without grains, meaning mixed legumes sold separately from grains.
Why mixed legumes without grains?
Because mixed legumes with grains often contain pearled grains, meaning non-whole grains.
In case of hyperglycemia, it is advisable:
• to choose whole grains and avoid refined grains;
• to learn the difference between husked, hulled, and pearled grains:
– husked grain: caryopses in whole form;
– hulled grain: undergoes a process where some outer parts are removed, a middle ground between whole and non-whole;
– pearled grain: caryopses in non-whole form, with bran removed, bleached, and polished.
- Difficulty: Easy
- Cost: Economic
- Rest time: 12 Hours
- Cuisine: Italian
Ingredients
- mixed legumes (without grains)
Tools
- 1 Colander fine mesh
- 1 Bowl or salad bowl
Mixed Legumes
Mixed legumes with grains often contain pearled grains, meaning non-whole grains so purchase mixed legumes without grains to pair them after cooking with grains, preferably whole [bread, pasta, or rice, etc.].
WHICH MIXED LEGUMES WITHOUT GRAINS TO CHOOSE
Pay close attention at the time of purchase by reading the ingredients listed on the food labels.
Loose Mixed Legumes
Avoid loose mixed legumes, which include grains and lack a label.
Packed Mixed Legumes
As of today, I manage to find different brands of packed mixed legumes without grains.
package 01 – ingredients:
• green, red and yellow lentils;
• green peas;
• green adzuki beans;
• black-eyed beans;
a good portion of the legumes are hulled and split.
The package indicates a preparation and cooking method of 40 minutes without soaking.package 02 – ingredients:
• chickpeas;
• beans;
• fava beans;
• lentils;
• peas;
of different varieties, a good portion of the legumes are hulled and split.
The package indicates a soaking time of 3 hours followed by a cooking time of about 2 hours in a regular pot or 30 minutes in a pressure cooker.SOAKING
While it’s possible to cook mixed legumes without soaking or with a brief soak, my method includes a standard soak [12-24 hours]: cooked this way, they are digestible and light.The soaking process allows legumes to rehydrate, doubling the weight and volume of the dry material.
Soaking helps eliminate oligosaccharides responsible for intestinal flatulence and “anti-nutritional” substances contained in the seeds, promoting their migration into the soaking water.
Source: unina.it.• wash and rinse the dry mixed legumes thoroughly until the water is clear;
• soak the dry mixed legumes for 12 hours, changing the water a couple of times;
• rinse the hydrated mixed legumes thoroughly before cooking them.Anti-waste tips
• use a fine mesh colander [or alternatively ricotta baskets] to wash and rinse the mixed legumes;
• collect the used water to use it for watering plants or other non-food domestic uses.The hydrated and cleaned mixed legumes are ready to be poured into the pot.
I usually prepare multiple servings to have a small and practical stock in the freezer.
You can cook the mixed legumes in an IMCO pot, a regular pot, or a pressure cooker:
• cooking mixed legumes in an IMCO pot or a regular pot;
• cooking mixed legumes in a pressure cooker.Pairing with pasta, rice, or other grains allows for better absorption of the legumes’ proteins.
The grains in these dishes compensate for the amino acids missing in legumes, resulting in a complete amino acid pool.
Choose grains preferably whole.
For more information: how to pair legumes in the diet.
Notes
Hyperglycemia, prediabetes and diabetes.
Here you can find dedicated recipes.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal should contain all nutrients: carbohydrates, proteins, fats & fiber;
• always prepare it in accordance with the proportions and food combinations indicated in your diet plan.
***
DO NOT COPY AND PASTE MATERIAL FROM THE BLOG in general and especially ON SOCIAL PROFILES AND GROUPS [photos, ingredients, procedure – NOT EVEN IN SUMMARY FORM]: it is correct to share your photos of executed recipes indicating the source by linking the blog where the recipe can be read in full.
FOR COPYRIGHT REASONS AND BECAUSE OF THE AMOUNT OF WORK BEHIND IT.
Thank you.
