When it comes to their health benefits, beans and other legumes are also known for their embarrassing side effects, such as excessive gas in the GI tract and flatulence.A way to enjoy the health benefits of beans is to ferment them.The same process used to make beer and other alcohol can be done with food.You can ferment beans before cooking, but doing so can result in a bad smell from the beans and a longer cooking time.In Japanese cuisine, natto are usually eaten over rice, but you can ferment any bean you want.
Step 1: Get everything you need.
You should have everything you need to ferment the beans before you start.You don't want to get started and not have something essential on hand.You will need a pound of dried beans, a strainer and seasonings to cook them.These are not mandatory but tasty.A culture to ferment the beans, which you can purchase online or in health food stores or obtain by straining plain yogurt, is discussed in the next section.
Step 2: First, rinse the beans.
You can use more, but you will have to adjust your cooking times.Remove any dirt or debris from the soybeans by rinsing them under running water.To make sure there are no rocks or twigs in the beans, you should pick through them to remove any shriveled beans.If you have a sieve, you can put the beans in it and rinse them in the sink.You can put them in a large pot, fill it with water, and drain the water from it.You should rinse thoroughly after doing this a few times.
Step 3: The beans need to be soaked.
When cooking beans, soaking them in water helps break down their structure and make them easier to cook.Place the beans in a large glass bowl and cover them with warm water.For 24 hours, allow the beans to sit in the water.Some of the starches in the beans can be eliminated by changing the water frequently.If you don't change the water, be sure to add more as needed because the beans will triple in size and soak up a lot of water you've placed them in.Before cooking, rinse the beans.
Step 4: Put the beans in the cooker.
Depending on what equipment you have, there are a few ways to cook the beans.It is possible to cook beans in a pressure cooker.Adding garlic, onions, oregano, and cumin is a delicious combination.If you want to cook the beans in a slow cooker, place them in 3 1/2 quarts of water and cover them with 2 inches of beans.If you want, you can add a small amount of salt.If you want your beans to be firm, cook them in the slow cooker for six to eight hours.The salt should be added at the end of the cooking time.If you want to boil the beans, place them in a large stockpot.Turn on the burner to the medium-high setting if you add enough water to cover them by one inch.When the water comes to a boil, turn the burner down to low so that the rapid boil can be avoided.You can either leave the lid on or off the beans depending on how firm you like them, but a lid placed slightly ajar will result in softer beans.Add salt to taste and cook for an hour or so until they are tender.To cook the beans in a pressure cooker, you need beans, salt and vegetable oil, and eight cups of water.Turn the heat to high by securing the lid tightly.The heat should be turned down to medium low when it reaches high pressure.If you're using an electric pressure cooker, cook the soybeans for 22 minutes.If you are above 2,000 feet above sea level, you will need to increase your cooking time.Either way, cook the beans until they are soft and easy to stab with a fork or smash with your fingers.They will be mush if you overcook them.
Step 5: The beans should be tasted for seasoning.
To know what you're working with, you should taste the beans.You won't need to add any more seasonings if they are already well seasoned from your cooking method.If they taste bland, you can add seasonings like salt, garlic, herbs, or onions.
Step 6: Culture can be added to the beans.
You need to add a culture to the beans after they have been cooked and cooled.You can add a culture to your beans.You can purchase a dry culture powder.powdered starter culture for vegetables can be found at health food stores or online.The package tells you how much to use.Unflavored yogurt or kefir can be strained.Livebacteria cultures will ferment the beans in the liquid part of yogurt.It can take a little while to strain, but it is easy to do: place a coffee filter in a sieve or strainer over a large bowl.Let the yogurt sit in the strainer so the liquid can drain through it.For every cup of beans you want to ferment, use a percentage.
Step 7: The beans should be broken.
If you want the beans to ferment, you have to open the skin on the outside so the culture can't get inside.If you want a mashed texture, you can mashed the beans.You can bruise the beans if you want to keep them intact.
Step 8: The beans should sit.
The beans need a chance to grow in order for the culture to work.While the culture works its magic, you have to leave them in a warm environment for a few days.To keep bugs out of the container, cover it tightly.It's a good idea to put the beans in a warm place, such as the top of a clothes dryer.The beans should be left to ferment for several days.
Step 9: Put the beans in a container.
gasses will build up inside the beans as they ferment over the next few days.The lid should be open once a day to release excess gasses.
Step 10: The beans should be kept in the fridge.
Fermented foods can last a long time in a sealed container.If you eat the beans with a month, they will still be good a year later.During the first month of storage, keep an eye on the package to make sure it doesn't explode.If you open the container a bit and then close it, you might need to "burp" it.
Step 11: You can eat the beans over the rice.
When served with rice, Fermented soybeans can be a main entree.In Japan, the traditional way to use natto is through this method.Natto is eaten over hot rice with soy sauce.
Step 12: Enjoy your beans as a snack.
If you have cooked them with a lot of seasoning, fermented beans are a great way to add flavor and saltiness to many dishes.Dou chi is a sauce made from black beans and is eaten in China.They can be used in sauces or stir fries.