Four Ways To Destroy Lectin In Legumes

The conversation of legumes has grown exponentially controversial throughout the years due to the destructive protein found inside them: Lectin. The Lectin protein is a sugar-binding protein found in plant and animal products that is extremely dangerous when ingested in large quantities. They have the power to cause bloating, flatulence, and upset stomachs. On an extreme level, poisoning with the protein lectin can cause vomiting and diarrhea, but on a cellular level, they can alter the cellular membranes transport systems and interfere with cellular metabolism. This process mainly happens when the legume is raw or undercooked. Who hasn't had a bout of indigestion or extreme gas after eating a legume-rich dish? This symptom could have a lot to do with the body's inability to process the protein lectin safely. All the more reason to get rid of the unnecessary protein. 
Beyond experiencing food poisoning, lectin has no nutritional value when ingested. Getting rid of the nasty protein is vital to sustaining the nutritional value of the delicious legume family. Besides the nutrition they can give, they are found in insanely rich and fabulous foods, so it can be hard to give them up. 

You can find a legume in soups, stews, chili, and hearty salads - they all don't disappoint. They also are beneficial for smoothies, and thickening agents as most contain fibrous and starchy membranes. They provide versatility in protein, fiber, and mineral intake for vegans and vegetarians and can be significantly cheaper through dry wholesale than the canned variety. The legume is accessible for all types of families across the world, so making them safer to eat is imperative for global foods and recipes. From the versatile Garbanzo bean to the controversial Kidney bean, I'm going to give you all the precautions, preparation, and yummy ways to incorporate the so-called "doomed legume." 

• SOAK YOUR BEANS! And that goes for all types of legumes, but mostly red or kidney beans as they contain the most Lectin power to poison your body. Have you ever seen your parents or grandparents soaking beans the entire day as a kid? With or without them knowing it, they were soaking out the petty protein known as Lectin. Soaking your beans overnight is the best way to go when you're trying to destroy most of the Lectin. If you're pressed for time, try soaking the bean for at least five hours. Throw out the bean-soaked water and boil them with fresh water for at least 30 minutes. This method should ensure that the Lectin is destroyed and ready for consumption.
• The heat in the kitchen is your friend. You can destroy Lectin by simply cooking it out of the legume. The water should be above a boiling point and should cook the bean completely. At this point in the cooking process, you can stew or mash the legume for a variety of dishes. The kidney bean is delicious in homemade chili or can be used as a paste. White beans or Cannellini beans can stew in a soup with heavy cream and kale for an Italian dish that is hearty and healthy.
• Fermentation, baby! Fermenting may seem intimidating but could be a fun and rewarding process that can remove the Lectin and introduce a boost of nutritional value to your legumes. The process can also stimulate a new kind of flavor for your dishes that is tangy, slightly funky, and versatile with Asian or Mexican foods. First, you'll have to prepare the beans for fermentation by soaking the beans in a warm place for over 24 hours. Changing the water and rinsing can help remove tough-to-digest starch in the beans and will help to remove the Lectin protein. Yes, the process takes a while, but when done in large batches, you could have a long-lasting and delicious condiment or star of a dish. After the soaking process, you'll want to continue with the cooking process which is long and slow. Ever heard "Set it and forget it?" That applies here. Pressure cooking might be a great option! The final step in the cooking process: add in all of your yummy spices! Toss in tasty additions like onion, garlic, basil leaves, oregano, and so forth for a tasty ferment.

After you have all of the cooked elements for your fermented beans, you'll have to add in your fermentation starter. This could come from a brine, a powdered starter culture, or whey from yogurt. These starters have healthy bacteria and yeasts that convert the starch in the legumes into a probiotic and enzyme-rich bean dish. Healthy benefits all around! Add in about a tablespoon of culture to every cup of beans making sure to mash them so the culture can penetrate to the bean membrane. Store in a dark warm place inside a sealed container, careful to open now and then to release the gasses of the ferment. Take care to notice the stench from the beans as well, as they can be offensive. But that's how you know you're doing it right. You can eat them as an addition to a cold bean salad or mashed bean dip. Delicious!

• Simply buy canned. You cannot go wrong with a canned bean as they contain so many varieties and flavors. You can find Black and Cannellini beans, along with refried beans and garbanzos. The method for processing a bean helps release the Lectin power inside the legume and is a great option for those who are short on time and need something quick and easy for their families. Canned beans are also very accessible and cheap and can incorporate into a variety of dishes. You can make a delicious bean dip with refried beans or mash up a few Garbanzo beans to make creamy garlic hummus. The best thing about canned beans is they contain very low Lectin protein levels and that is the ultimate win for the legume dish around the world. Cheers!