Legumes are a class of versatile and nutritious vegetables. They’re low in fat, high in fiber (soluble and insoluble), and high in protein with many vitamins and minerals.

A few types of legumes include: adzuki beans, Anasazi beans, black beans, black-eyed peas, chickpeas, edamame, fava beans, lentils, lima beans, peas (green and yellow), red kidney beans, and soybean.

With few exceptions, such as black-eyed peas and lentils, dried beans and legumes require soaking in room temperature water to rehydrate them and to help neutralize the anti nutrient phytic acid in them. These anti nutrients can interfere with the body’s ability to absorb nutrients from the legumes.

Soaking legumes activates enzymes within the seeds that will break these anti-nutrients down, decrease cooking time, and reduce potential flatulence.

Gas-Reducing Soak

Place rinsed beans in a large stockpot and cover so water is at least 2 inches over the beans. Bring to a rapid boil. Turn off heat, cover, and set aside overnight (around 8 hours). The next day, 75-90 percent of the indigestible sugars associated with flatulence will have dissolved into the soaking water. Rinse thoroughly with cool water, and the beans are ready to be cooked.

There Are Four Main Types of Lentils

Lentils don’t require soaking, but they can be soaked to reduce cooking time by about half. Before cooking, be sure to rinse lentils thoroughly in cold water. Pick out any debris or shriveled lentils, and drain. Boil lentils in three times more water than lentils. Don’t add anything acidic such as vinegar, tomatoes, lemon, or salt when cooking, as this will toughen the lentils and slow the cooking process.

Green and brown lentils: Great for warm salads, casseroles, or stuffing, these lentils hold their shape well after cooking. General cooking time is 85-45 minutes.

Puy (grey and green) lentils: Thought to be superior in texture and taste, these lentils are great with fish or game meat. General cooking time is 20-25 minutes.

Red split lentils: These form a rich purée when cooked and are great for soups. Red split lentils are often mixed with spices to make the Indian dish dhal. General cooking time is 15-20 minutes.

Yellow lentils: Similar to red split lentils, yellow lentils also form a rich purée that is perfect in soups. General cooking time is 15-20 minutes.