Black beans are a popular and beloved ingredient in Vietnamese cuisine, especially during the summer months. Known for their cooling properties, black beans are often used to prepare sweet desserts, drinks, or rustic dishes that are beneficial to one’s health. However, not many are aware that to create a delicious pot of black bean dessert soup or a refreshing glass of black bean drink that retains its nutritional value, two crucial steps must be followed: soaking and roasting the beans prior to cooking. Do not underestimate the importance of these steps, as they are the key to enhancing the nutritional value and minimizing the potential side effects of black beans.
1. Why soak black beans before cooking?
Reduces cooking time and saves energy
By soaking the beans for 6-8 hours or overnight, they absorb water and expand, becoming significantly softer. This reduces the cooking time, especially when preparing black bean desserts or drinks. Shorter cooking times not only save gas and electricity but also preserve more nutrients that may otherwise be lost during prolonged cooking.
Eliminates anti-nutrients
Black beans, like many other types of beans, contain phytic acid, an anti-nutrient that can reduce the absorption of minerals such as iron, calcium, and zinc. Soaking dissolves these substances into the water, allowing the body to absorb nutrients more effectively and avoiding long-term metabolic disorders.
Reduces bloating and aids digestion
Many people experience bloating and abdominal discomfort after consuming black beans. This is due to the presence of oligosaccharides, a complex sugar that is difficult to digest. Proper soaking removes a significant amount of this substance, making the dish easier to digest, gentler on the stomach, and safer for those with weak digestion.
2. Why roast black beans before cooking?
Enhances flavor and color
One of the most noticeable benefits of roasting black beans is the development of a distinctive and appealing aroma. When preparing drinks or desserts with roasted beans, you’ll notice a darker brown color, a subtle nutty flavor, and a smoother taste. This is why roasted black bean water is a popular choice for a refreshing summer drink.
Preserves and enhances nutrient absorption
Light roasting helps retain micronutrients within the bean during cooking. Additionally, the roasting process deactivates certain enzymes and reduces naturally occurring harmful antioxidants in black beans. As a result, roasted black beans are not only tastier but also safer and more nutritious.
Reduces cooling properties, making it suitable for various constitutions
Black beans inherently possess cooling properties and can cause cold stomachs, especially in individuals with a weak constitution or those prone to cold hands and feet. Light roasting reduces the cooling nature of the beans, making dishes or drinks prepared with black beans more suitable for most people, including the elderly, children, or those with weak digestion.
3. How to properly soak and roast black beans
Soaking method:
- Rinse the beans, removing any shriveled, moldy, or damaged beans.
- Soak the beans in clean water for 6-8 hours, optionally adding a pinch of salt for better cleaning.
- In hot weather, change the water halfway through to prevent the beans from souring.
- After soaking, rinse again with clean water, drain, and then roast or cook.
Roasting method:
- Place the drained beans in a dry pan and roast over low heat.
- Stir continuously for 10-15 minutes until the beans emit a pleasant aroma and the shells slightly crack, indicating doneness.
- Avoid over-roasting to prevent the formation of harmful substances and nutrient loss.
- After roasting, allow the beans to cool, then store them in an airtight container or cook immediately.
4. Some precautions when using black beans
Individuals with a cold constitution (cold stomach, cold hands and feet, low blood pressure) should consume black beans in moderation, preferably well-cooked and warm.
Avoid combining black beans with milk or spinach to prevent digestive issues.
Roasted black bean water should be consumed within the day and not left overnight. It is recommended to drink in moderate quantities, approximately 300-500ml per day.
In conclusion, black beans are a nutritious, easily accessible, and excellent choice for those seeking to detoxify, cool down, and nourish their bodies. However, to maximize their benefits, soaking and roasting black beans before cooking are essential steps. This is not just a kitchen tip but also a long-term health-care secret for your family. Start applying this knowledge today to ensure that every glass of black bean drink or bowl of dessert soup you prepare is not only delicious but also packed with wholesome nutrients!
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