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Plain properly prepared white navy beans for Full GAPS

Properly Prepared White Navy Beans for Full GAPS

Dried white navy or haricot beans soaked, fermented with homemade whey or kefir, rinsed, and gently simmered until completely soft for later Full GAPS meals.
Prep Time 30 minutes
Cook Time 6 hours
Maximum Soaking and Fermenting 7 days
Total Time 7 days 6 hours 30 minutes
Servings: 1 prepared batch
Course: Pantry Staple, Side Dish
Cuisine: American, GAPS

Ingredients
  

  • 16 ounces dried white navy or haricot beans sorted and rinsed
  • filtered water for soaking, rinsing, fermentation, and cooking
  • 1 small pinch pure bicarbonate of soda for each fresh batch of soaking water; repeat with every water change
  • 2 quarts filtered water for fermentation, plus another quart if needed to keep the beans submerged
  • 1 cup homemade whey or homemade kefir use 1/2 cup starter for every quart of fermentation water, including any added water
  • 1 1/2 teaspoons natural sea salt

Equipment

  • Large glass or glazed ceramic soaking and fermenting vessel with a loose-fitting lid
  • Large stainless-steel colander
  • Le Creuset Classic stainless-steel stockpot or another uncoated stainless stockpot
  • Liquid measuring cup and measuring spoons
  • Covered freezer-suitable glass containers

Method
 

  1. Sort the dry beans, removing stones, debris, and damaged beans. Rinse thoroughly in cool filtered water.
  2. Place the beans in a large glass or glazed ceramic vessel. Cover generously with warm filtered water and add 1 small pinch pure bicarbonate of soda. Soak for 12 to 24 hours. Each time the water cools, drain it and replace it with just-simmered filtered water plus another pinch bicarbonate, keeping the expanding beans well covered.
  3. Drain the soaked beans and rinse them thoroughly. Return them to a clean glass or glazed ceramic vessel. Add the scaled 2 quarts filtered water and scaled 1 cup homemade whey or kefir. If the beans are not fully submerged, add water and starter together at the same 1/2 cup starter per quart ratio.
  4. Cover loosely and ferment in a warm place out of direct sunlight for 4 to 6 days, keeping every bean below the liquid. Check daily. Light cloudiness, tiny bubbles, thin clean froth, and a mild sour aroma are expected; discard a batch with fuzzy growth, colored spots, or a rotten smell.
    White navy beans fermenting under cloudy cultured water in glass
  5. Pour the fermented beans into a stainless-steel colander. Discard the fermentation liquid and rinse the beans thoroughly with cool water.
  6. Transfer the rinsed beans to the stockpot. Add plenty of fresh filtered water and the scaled sea salt. Bring to a boil, lower to a gentle simmer, and skim away foam that rises.
  7. Simmer for 2 to 6 hours, checking the water level and adding hot filtered water whenever the beans are no longer well covered. Continue until the centers are completely creamy and a bean crushes without resistance or a chalky middle.
    Small white navy beans simmering until completely soft in a Le Creuset stainless stockpot
  8. Drain the completely soft beans. Reserve a little clean cooking liquid for any portions you plan to freeze. Cool promptly in shallow glass containers, then refrigerate or freeze in measured recipe-size portions.

Notes

Later Full GAPS: Use after diarrhoea and other digestive symptoms have cleared completely and properly prepared white navy beans are ready for your menu. Many people wait a year or longer before adding legumes.
Bean identity: Use small white navy or haricot beans. Do not substitute cannellini, white kidney, black, pinto, or chickpeas.
Starter ratio: Use 1/2 cup homemade whey or kefir per quart of fermentation water. If more water is needed, add the starter proportionally.
Texture: A finished bean crushes into a smooth creamy paste with no firm or chalky center.
Storage: Refrigerate cooled beans in covered glass for the portion you will use soon; freeze the rest in measured portions with a little reserved cooking liquid.
2x: Use 32 ounces beans, 4 quarts fermentation water, 2 cups homemade whey or kefir, and 1 tablespoon sea salt. Use vessels large enough to keep the doubled beans submerged and to simmer without crowding.

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