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About Niche Topics

Niche Topics (Food and Drinks) offers a large collection of delicious food and drink recipes to help you decide what to cook, whether it’s a family dinner, lunchbox for the kids, or entertaining friends at home. Each recipe promises a completely different taste experience, and all are really easy-to-make.


Muffins Anytime Ebook
Play Freerice and feed the hungry

10 Canned Baked Beans Ideas We Love

Creative ideas to eat baked beans with a modern twist. Kids and adults will ask for them time and again!


Baked Beans Pizza

Sink your teeth into this flavor-packed low fat, high fiber crispy grilled Heinz baked bean pizza. Deliciously fun to eat, highly versatile yet easy-to-make recipe with the kids!


Vegetarian Mixed Bean Soup with Potato

Turn the humble beans into a quick and hearty vegetarian soup for those on a budget. Great winter warmer recipe!


Roasted Edamame Snacks

Low fat and high fiber healthy snack that takes merely 5 minutes to prepare, and 15 minutes to cook!


Moroccan Chicken Chickpea Stew

The flavors are so good that you’ll eat every single drop in one sitting so make sure you make a huge batch !


5 Deliciously Different Ways to Cook or Eat Tofu

Not sure what else to do with tofu? We share some of the best oh-so-easy tofu recipe ideas to expand your cooking repertoire, and add variety to your vegetarian menu.


Spicy Red Lentil Soup

This healthy low fat yet flavorsome spicy red lentil soup recipe brings together the goodness of red lentils and chickpeas (garbanzo beans), which everyone will love.


Best Homemade Baked Beans

Limitless versatile yet easy baked bean recipe that works great in oven and slow cooker. This deliciously simple dish makes a great hearty and cheap quick meal for your family.


Edamame Corn Salad

Spicy and slightly sweet, this easy salad recipe combines two summer favorites, corn and edamame beans, and is delightful when you crave for refreshing low fat salads on hot days.







3 Simple Ways to Make Beans Less Gassy


Hi Brain,

While beans, or legumes are a great source of protein and dietary fiber, they are notorious for causing abdominal bloating and intestinal gas. However, there are a few simple things that you can do to greatly reduce gas from beans.

First, you need to soak and cook beans really well. Second, eat beans in combination with other foods. Third, avoid eating too much beans, too soon, and too fast.

Not all beans are the same. There are some beans – pinto beans, adzuki beans, black beans, black-eyed peas, kidney bans and garbanzo beans (chickpeas) – that are relatively easier to digest than other bean varieties, and hence cause less stomach bloating and flatulence.

I suggest you modify your choices and give your body some time to adjust to the increased dietary fiber intake. Start with split mung beans (mung dahl), or red lentils (masoor dahl) in small amounts, and then gradually add harder to digest beans such as navy beans, green or yellow split peas, brown lentils to your vegan menu plan.

Unfermented soybeans are the hardest to digest of all beans so it is a good idea to eat fermented soy products like tempeh, miso, natto and some tofu instead.


How to Make Beans Less Gassy

As far as I know, dried beans should always be cleaned, rinsed, and soaked. Measure out the amount you want to cook. Carefully inspect the raw beans, and remove dirt, stones or any damaged ones. Then cover with water to remove any "floaters", and rinse well.

Next, transfer dried beans to a large bowl filled with cold water, about 3-4 times the amount of beans, and leave them to soak for a few hours. Soaking loosens the skins, and breaks down gas-causing oligosaccharides, which are complex sugars that require special enzymes to be broken down and digested. Since our bodies lack the enzymes to properly digest oligosaccharides, they pass into the intestines where bacteria metabolize them, and produce gas.


How Long to Soak Beans

How long to soak beans before cooking depends on the bean type and how you want to cook them. Not all beans require presoaking. Black-eyed peas, like red lentils, lentils ( French or black), split peas and whole peas need not have to be pre-soaked.

As a general rule of thumb, the longer you soak the beans, the greater the amount of gas-causing properties dissolved in the soaking water. If you soak the beans overnight (long soaking method), it reduces 60% of the complex sugars in most beans so this process helps you eliminate the embarrassing gassy problem.

Your beans should expand approximately double or triple in size, and smooth (no wrinkles) in the morning. Simply discard soaking liquid, rinse and drain the beans a couple of times till the water runs clear. Here is an Eco-friendly tip – use the soaking water to water the plants around your house.

You can also shorten the soak time using this quick soaking method. Place rinsed beans in a saucepan, and add enough water to cover (water level should be at least 1 inch above the bean level). Cover with a lid and bring to a rolling boil for 2 minutes. Using a large spoon, skim off any white foam that forms on the surface. Remove sauce pan from heat and leave the beans to soak for 1 hour. If you are using a pressure cooker, simply turn off the heat once the water comes to a boil. Drain and rinse thoroughly.

Then place your soaked or preboiled beans in a large pan and add fresh cold water to cook your beans. Make sure not to add salt or baking soda to beans until they are tender and cooked completely because sodium prevents them from softening. Also, you should not add acidic ingredients like tomato, vinegar, wine or citrus juices, while the beans are cooking.

If you like, add a few fennel seeds, cumin seeds, a thin slice of fresh ginger, fresh cilantro, a bay leaf, or a 2-inch strip of dried kombu (a type of seaweed) to the pot. These additions will help to soften the beans, and make them more digestible. Then add salt and/or other seasonings after the beans are done. Cooked beans should be tender, not mushy.

Another thing I want to mention about canned beans is always drain and rinse the beans several times before cooking, otherwise your flatulence/indigestion problem will be worse.


How to Eat Beans Without Getting Gas

One easy way to reduce gas from beans is to take anti-gas digestive aid, or digestive enzymes (Bean-zyme, or Beano) before eating any beans. You can find these digestive suppluments at  your local drugstore. It can help you better digest the complex sugars found in beans.

Alternatively, try yogurt, papaya, pineapple, garlic or B Vitamins. Yogurt (a good source of friendly bacteria, Lactobacillus acidophilus), garlic and B Vitamins helps digestion while papaya and pineapple contain digestive enzymes.



By Rebecca Garcia

I have been eating a great deal of beans primarily for protein ever since I became a vegan 3 months ago. I love having a variety of beans/legumes in my diet except for one huge embarrassing problem. Beans give me gas and make me bloat up pretty bad. According to my flatmate, rinsing dried beans twice before cooking helps take the gas out of beans. I followed exactly what he said, but it did not reduce my gassy problems. What did I do wrong to de-gas beans? I definitely want to keep eating beans so please tell me how to make beans less gassy? Thanks for your help. – Brian, New Jersey.

how to make beans less gassy