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Forks Over Knives suggests using a small amount of water, which definitely does not give you the same result.
I hear you. The minimization/exclusion of oils in a whole-food plant-based (WFPB) diet is not something that all WFPB people agree with. The author of Forks Over Knives is known for it though
You could oven-bake your veggies, it’s a similar but healthier option. I do like to pan fry my veggies too though.
Are tubers a nutritional group or just a plant group? I find fruit (sweet, vitamins), vegetables (vitamins, fibre), grains (meal bulk, protein), and legumes (protein) useful nutritional groupings, but I don’t distinguish between vegetables and tubers - that’s the gist of my question. Soybeans are an odd omission, although I realize their 5-6-item lists at the top aren’t comprehensive
There’s a good amount of fibers and carbs in legumes. Also, do soak your legumes, they’re rich in oligosaccharides which we can’t digest and cause massive bloat and gases. They dissolve in water so that’s a way to get rid of them. Another is toasting (common with soy) to caramelize them.
Legumes are wonderful! I used canned chickpeas, black beans, and canellini beans; I use dried lentils. I rinse them all and soak none. This is anecdotal, but I’ve never heard someone on a plant-based diet say they feel bloated or gas-y
I used to work on a soy processing plant. For animal feed, the soy flakes must be either washed or toasted, as the boating can be so severe in ruminants to the point of being lethal. For humans, we don’t process the complex sugars and they don’t cross the intestine walls, but gut microbes do consume them. Some of those microbes will digest it anaerobically, generating methane as waste. I guess it’s possible to have a gut microbiome that hinders the proliferation that sort of microbe.
But not everyone is so lucky, and you’re not losing any nutrients by soaking and discarding the water of legumes. Particularly with soy and regular beans, which are rich in those complex sugars. The fiber, carbs, and proteins aren’t tap water soluble. You’d need warmer water at higher pH to solubilize the proteins. If you wasn’t to be extra sure you’re not losing any protein, add a dash of vinegar or citrus to make sure the pH is lower than neutral.
On a side note, eating beans with orange slices improves iron absorption. Also delicious.
