De-gas your dinner: The art of not farting after lentils and beans

Pulses such as lentils and beans are rich in protein and minerals: when cooked properly, they are easy to digest. Photo: Christin Klose/dpa

Peas, beans and lentils are about as tasty as they are healthy, but they often cause unwanted side effects of the musical variety. Is there a way to counteract the inevitable gassiness that follows a good lentil stew or pea soup?

Yes, says Marc Scheloske, a Germany-based researcher specializing in the holistic use of mung beans and lentils: All you need to do is soak them in water before cooking to help the body better absorb the proteins and minerals.

It means preparing ahead of time, but it's well worth it because the digestive problems occur only minimally since the substances that cause flatulence are dissolved.

This is how soaking works: You put the rinsed peas, beans or lentils in a container and cover them with water. Then place a lid or plate on top.

"Don't put the container in the fridge, as the processes run more slowly there," Scheloske says. You should soak the pulses for at least one night. "If you have the time and plan well, two days are definitely worthwhile."

If the pulses are to be soaked for not just one but two days, pour off the soaking water after one day and briefly rinse the pulses in a sieve. Then cover them again with fresh water for the next night.

Remember that not all lentils need soaking: red and yellow lentils are already peeled and no longer need to be soaked. Because they no longer have a skin, they contain fewer substances that are difficult to digest.

But the skin also contains many valuable ingredients, which is why Scheloske also recommends unpeeled pulses, for example in this lentil bolognese recipe below. – dpa

Lentil Bolognese offers an alternative to meat dishes: perfect for a balanced, plant-based diet. Photo: Zacharie Scheurer/dpa

Recipe for lentil bolognese

Ingredients for 4 people:

• 150 g mountain or beluga lentils (soak beforehand as described above)
• 1 onion
• 1 red pepper
• 1-2 carrots
• 1 clove of garlic
• 150 g brown button mushrooms
• 2 tbsp rapeseed oil
• 2 tbsp tomato puree
• 200 ml vegetable stock
• 400 g peeled tomatoes
• 1 tbsp sugar
• Dried herbs to taste: thyme, oregano, basil, rosemary
• To season: vinegar or lemon juice, salt and pepper

Method:

1. Clean and finely chop the onion, pepper, carrots and garlic and quarter the mushrooms.
2. Put the oil in a hot pot and briefly sear the mushrooms. Add the remaining vegetables and fry for about 5 minutes.
3. Add the lentils and tomato puree and deglaze with the vegetable stock.
4. Add the peeled tomatoes, sugar and herbs and simmer over a low heat for about 25 minutes.
5. Season with salt and pepper and add acidity to taste. Serve with pasta.