Soaking Lentils Before Cooking Boosts Nutrition and Digestion

Lentils or pulses, known as daal, are a staple in almost every kitchen in India are full of high quality protein. Though rinsing and washing them multiple times before cooking is a common practice, many people soak them few hours or overnight.

While, beans like rajma and chickpeas are normally soaked overnight, lentils should also be soaked to not just reduce the cooking time, but increase the nutrition too.

Improves Nutrient Absorption and Digestion
Soaking makes lentils more digestible and improves nutrition absorption. It makes them more bioavailable by unlocking nutrients, which remain in accessible to your bodies in a raw state.

Phytic acid and tannins in lentils and beans, which hinder absorption of natural compounds and causes bloating, are removed by soaking. If you feel bloated after having lentils all the more reasons for you to soak them overnight.

Soaking lentils also help in activating Amylases, enzymes that aid breaking the starch in lentils into simple sugars, making them easier to digest.

Soaking alters the taste of lentils mildly, making them palatable for children and those with delicate digestion.

Most lentils are rich in oligosaccharides - a kind of prebiotic fiber- that can cause flatulence and gas. The process of soaking lentils and legumes decrease oligosaccharides levels and supports quicker digestion and better absorption of nutrients.

Removes Artificial Agents
Soaking also removes artificial colors and shine additives that are used to polish lentils, which could be harmful to health. Sometimes, lentils may retain farming residues of weedicides or pesticides due to improper washing and unhygienic packaging.

Therefore, the proper washing, soaking, and cooking of lentils is necessary to ensure that they are safe for consumption.

Reduces Cooking Time
Soaking lentils overnight or for several hours before cooking helps to bring down their cooking duration. Some lentils and legumes require more soaking time than others. For example, rajma and chickpeas need about 10-12 hours of soaking to make them soften and easy to cook.

Whole green, black and brown lentils like tuwar, masoor, urad etc require 8 to 10 hours of soaking time. Do not forget to always wash and soak them before you cooking. Split lentils need 4-6 hours of soaking time.

Experts recommend soaking lentils and legumes overnight to get maximum health benefits.

For soaking, cover the lentils water and leave them at room temperature for a few hours or overnight. Drain them thoroughly before cooking as normal.

Remember, not to use the water used to soak lentils for cooking as it contains tannins or phytic acid, which may lead to bloating and discomfort. You can use this for watering the plants as it contains important nutrients.

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.