Antinutrients like phytic acids, and lectins are compounds that tend to reduce the absorption of certain nutrients within the body. These compounds may contribute to nutritional deficiencies when we consume foods like beans, legumes and grains. However, there is a solution…”Sprouting.”
Sprouting is a special but simple method of minimizing the concentration of antinutrients in these foods. This simple process will help boost the absorption of vitamins and important minerals found in foods such as manganese, zinc, calcium, iron, and magnesium.
Studies find that sprouting could reduce the phytic acid contents in these foods by up to 81 percent, and lectin levels by up to 85 percent while minimizing protease inhibitors by about 76 percent!
Here’s how you can sprout yours.
Ingredients:
1 pound of dry chickpeas (preferably organic)
1 large stainless steel bowl
1 large stainless steel strainer
Directions:
1. Rinse dry chickpeas under cold water about three times until water runs clear.
2. Soak the chickpeas with enough warm water for about 24 hours to re-hydrate them.
3. After 24 hours, rinse chickpeas and set in strainer are a large tray with clean kitchen towel. Cover with a lid or a clean napkin for another 24 hours.
4. Repeat the same step of rinsing and draining on the third day. The sprouts should be visible by the third day.
5. Rinse well, and cook. Spouted chickpeas can be refrigerated for up to a week once properly rinsed and drained.
I prefer to pressure cook my chickpeas to retain nutrients and achieve a nice texture.
Try this guideline to achieve optimal nutrients from your chickpeas and let me know what you think!
