This issue is clearly one that many of you have an interest in. A blog posted in 2016 and updated in 2021, FIVE Ways to Avoid Gas with Beans, is one of our most read blogs. In fact, if you ask Google how to avoid gas with beans, the AI overview cites our blog.
When the blog was originally posted, I suggested going slow when introducing beans in your diet, soaking dried beans for at least 48 hours, cooking well, adding ajwain or episote, and eating slowly. Later, after some additional research, I posted a follow up suggesting using hing or asafoetida. Since that time, I have used hing exclusively when cooking any beans or legumes. My family, friends, and I can tell you that hing really works.
Hing is a spice of east Asian origin that smells very pungent- so much so that you may be hesitant to use it in food. Trust- it tastes good when cooked. It has a mild onion/garlic taste that goes great with beans and legumes. Hing inhibits the fermentation of the undigestible carbohydrate found in beans. It is this fermentation in the gut that causes gas. It also relaxes the muscles in the intestine which reduces bloating. Once this fermentation is stopped or at least slowed and the intestines are a bit relaxed, your body can handle the digestion of beans and legumes much easier. Thus, experiencing no, or greatly reduced, gas.
Now that we know about hing’s help in digestion, how do you use it? Below is a recipe that illustrates how hing can be used when cooking with canned beans. It is also the easiest and most delicious hummus ever. Hope you give it a try. You can get hing at most Asian markets or online.
White Bean Hummus
Ingredients
- 2 cans white beans (you can also use garbanzo beans)
- 1/2 teaspoon hing
- 1/4 – 1/3 cup lemon juice
- 2 Tablespoons olive oil
- 1/2 cup tahini
- Salt to taste
Directions
- Drain and rinse well the canned beans.
- Place in a medium pot and cover with fresh water (discard the water the beans can in).
- Add ½ teaspoon hing to the beans and cook on low heat for 30-45 minutes or until VERY soft.
- Drain beans reserving some of the cooking liquid.
- Place the drained beans, lemon juice, and olive oil in a food processor.
- Blend until very smooth adding cooking liquid as needed.
- Place the smooth bean mixture in a bowl and mix in the tahini.
- Adjust with additional lemon juice and salt.
- Serve with a drizzle of olive oil, pita triangles, and/or vegetables.
Nutrition Information
- Serving size: ¼ cup
- Calories: 141 calories
- Fiber: 3 grams
- Protein: 6 grams
- Fat: 8 grams
- Sodium: 57 grams (more if beans are not rinsed well or additional salt is added)
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