Soak. Always soak. Overnight is best.
Soaking overnight in a bowl of water and a little lemon juice or apple cider vinegar neutralises phytic acid, a toxin found in pulses that can combine with calcium and zinc in the intestinal tract and block their absorption. This can cause all sorts of problems like mineral deficiencies and bone loss.
Sprouting largely fixes the farting issue because the complex sugars that cause the gutty gas build-up are converted to simple sugars. Sprouting also increases the amount of vitamins B and C and further neutralises phytic acid. Don’t know how to sprout? It’s easy, read here.
Don’t go overboard
Even after soaking and sprouting they can bring on the farting issue if consumed in bulk. Best to cook them with plenty of vegetables, as per my easy recipe below:
blackeyed bean & vegetable stew
serves 4 - 6
1 cup dried blackeyed** beans, soaked overnight (preferably sprouted too) and boiled in water for 1 hour
extra virgin olive oil
1 onion, finely diced
1 garlic clove, crushed
2 tsp cumin seeds, crushed
2 tsp sweet paprika
4 handfuls chopped vegetables, whatever you have on hand (carrots, celery, eggplant, zucchini and pumpkin or sweet potato are great)
3 tbsp tomato passata (homemade is best) or 4 ripe tomatoes, chopped
Salt and pepper to taste
Handful coriander, mint or parsley, roughly chopped
* which makes them perfect for Meat Free Week next week!
**you can of course use whichever beans you like or can find. But I do urge you to buy them dried and not in a can. Cans are not only bad for your health, they're a hideous waste of precious resources.