I have noted how to cook mixed legumes in the base recipe to be used for preparing a legume soup or appetizers, first and second courses.
Mixed legumes with grains often contain pearled cereals, which are not whole grains, therefore, buy mixed legumes without grains to combine them after cooking with preferably whole grains.
Pay close attention when purchasing by reading the ingredients on the food labels.
To date, I am able to find several brands of mixed legumes packaged without grains.
Example package 01 – ingredients:
• green, red, and yellow lentils;
• green peas;
• green adzuki beans;
• black-eyed beans;
most of the legumes are hulled and split to achieve a velvety texture.
The preparation and cooking method on the package does not indicate soaking.
Example package 02 – ingredients:
• chickpeas;
• beans;
• fava beans;
• lentils;
• peas;
of different varieties, most of the legumes are hulled and split to achieve a velvety texture.
The preparation and cooking method on the package indicates a soaking time of only 3 hours.
Remember that dried legumes require soaking [12-24 hours] during which the water should be changed a couple of times before rinsing them well before cooking.
Although it is possible to cook mixed legumes without soaking or with a short soak, my procedure involves a standard soak: cooked this way, they are digestible and light.
The preparation of mixed legumes requires soaking for 12 hours.
Cooking in an IMCO pot or a regular pot.
- Difficulty: Easy
- Cost: Cheap
- Rest time: 12 Hours
- Preparation time: 10 Minutes
- Portions: 2
- Cooking methods: Stove
- Cuisine: Italian
Ingredients
- dried mixed legumes (2 servings)
- to taste onion
- 2 oz water
- to taste water
- 1 vegetable stock cube (homemade)
- to taste salt
- 1 dash extra virgin olive oil (raw)
Tools
- 1 Colander fine mesh
- 1 Bowl or salad bowl
- 1 Pot IMCO or regular
Preparation
I usually prepare multiple servings to have a small and practical supply in the freezer.
• soaking:
it softens the mixed legumes and allows the release of anti-nutrients into the water.
The soaking water should not be used for cooking.
• add an onion.Pour the dried mixed legumes onto a surface and carefully go over them with your fingers to remove any impurities and small stones.
• wash and rinse the dried mixed legumes thoroughly until the water runs clear;
• soak the dried 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 molds] to wash and rinse the mixed legumes;
• collect the used water for watering plants or other non-food domestic uses.The hydrated and cleaned mixed legumes are ready to be poured into the pot.
Preamble
I use a pot with the IMCO cooking method [a precious gift from my mother-in-law].The IMCO cooking method involves cooking with the flame off.
Once it reaches a boil, cover the pot with a lid, and as soon as a hint of steam comes out, turn off the flame.
After 20 minutes, open the lid and check the cooking of the mixed legumes, if necessary, bring back to a boil and continue as above until the desired consistency is obtained.In case of traditional cooking, once it reaches a boil, continue cooking on low flame for about 20 minutes, then check the cooking of the mixed legumes.
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Peel the onion, remove the ends, and wash it.
You can add it whole, halved, or chopped according to taste.Being a base recipe, I often only add the onion [then further flavor the final preparation].
Pour the onion [and any other vegetables] into the pot, heat, add 2 oz of water and let them wilt.
Pour in the mixed legumes.
Add:
• water to cover the mixed legumes by an inch;
• a cube of vegetable stock.Let it cook for 20-30 minutes.
At this point, add salt and, if deemed necessary, more water, then allow cooking to continue until the desired consistency is achieved.
Personally, I adjust the amount of water and cooking times according to the purpose of the mixed legumes:
• less water, shorter cooking, and whole legumes for less brothy dishes;
• more water, longer cooking, and mashed legumes for brothy dishes and soups.Your digestible and light mixed legumes are ready.
In the base recipe to be consumed as a soup or used for the preparation of appetizers, first, second courses.
Add a dash of raw oil to enjoy them at their best.
Pairing with pasta, rice, or other cereals allows for better absorption of the legumes’ proteins.
The cereals included in these dishes, in fact, compensate for the amino acids missing in the legumes, allowing for a complete amino acid profile.
Choose cereals preferably whole.
For more details: how to pair legumes in the diet.
Notes
Hyperglycemia, prediabetes, and diabetes.
Find dedicated recipes here.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal must contain all the nutrients: carbohydrates, proteins, fats & fibers;
• always prepare it respecting the proportions and combinations indicated in your food plan.
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