With the rise of pressure cookers, many people skip soaking pulses, thinking it’s no longer necessary. But did you know that soaking pulses can reduce cooking time by up to 40%? Well, soaking pulses is still a common practice, but why should we soak pulses before cooking?
Pulses are included in a variety of dishes. When they are paired with another plant-based food, they make the meal a complete source of protein.
Soaking pulses have many benefits, and every type of pulse has its own soaking time, which makes them delicious. So, in this blog, we will understand the reasons why soak pulses before cooking and how to soak them correctly.
The Science Behind Soaking Pulses
Pulses are a staple in many cuisines around the world, but soaking them before cooking is often overlooked.
Soaking pulses not only reduces cooking time but also helps to enhance their nutritional profile. Let’s take a deeper look into the science behind soaking pulses and how they benefits both digestion and overall health.
What Happens When You Soak Pulses?
When you soak pulses before cooking, they undergo a process called hydration, where they absorb water and begin to swell.
This process kickstarts the breakdown of starches and reduces the cooking time needed for pulses. However, soaking does more than just soften pulses; it also helps to break down antinutrients like phytic acid and tannins that can inhibit nutrient absorption in the body.
Phytic acid, present in most raw pulses, can bind with minerals like iron, zinc, and calcium, preventing your body from absorbing these nutrients.
Soaking pulses helps to reduce the phytic acid content, allowing you to get the most out of the nutrients in the pulses.
Additionally, when you soak pulses before cooking, it activates enzymes that aid in digesting carbohydrates and proteins, making them easier on the digestive system and reducing the chances of bloating or discomfort.
Nutritional Benefits Of Soaking Pulses
Pulses are rich in nutrients and offer a range of health benefits. They are part of a high protein diet, low in fat, and rich in complex carbohydrates. Moreover, they are rich in fiber, vitamins (such as folate), and minerals (including iron, potassium, and magnesium).
Soaking pulses before cooking is a common practice in many cuisines because it offers several benefits.
1. Enhances Protein Absorption & Mineral Bioavailability
Pulses contain compounds like phytic acid and oligosaccharides. The breakdown of these compounds prevents any type of digestive discomfort. They become easily digestible foods.
Soaking pulses increases their bioavailability, meaning the nutrients become more accessible to your body. By neutralizing phytic acid and other inhibitors, soaked pulses allow you to absorb essential minerals like iron, magnesium, and zinc more effectively.
2. Reduces Cooking Time
Soaking pulses makes them soft. This significantly cuts cooking time, allowing for faster and more efficient dish preparation.
By hydrating the pulses, they cook faster, saving energy and time. Some studies have even shown that soaking pulses can cut down cooking time by 30-40%, which is a win-win for anyone looking to save time in the kitchen.
3. Reduces Anti-Nutrients
Pulses contain anti-nutrients like phytic acid, lectins, and tannins, which can interfere with nutrient absorption. Soaking allows for the breakdown of these compounds and makes the absorption of calcium, iron, and zinc easier.
4. Improves Protein Quality
Soaking pulses can also improve the amino acid profile of pulses. The soaking process can increase the levels of certain amino acids, making the protein in pulses more complete and beneficial for the body, especially in vegetarian and vegan diets.
5. Better Digestibility
When pulses are soaked, they undergo a partial breakdown of complex carbohydrates, making them easier to digest. This can help people with sensitive stomachs or those prone to digestive discomfort after consuming beans and lentils.
6. Prevents Bloating and Gas
Pulses contain oligosaccharides, a type of carbohydrate that is often difficult for the human body to break down. Soaking pulses before cooking helps reduce oligosaccharide levels, which can alleviate bloating and flatulence.
These benefits of soaking pulses answer the question well, why should we soak pulses before cooking? Sometimes, for specific recipes, pulses are fermented, so let’s understand the difference between fermented and soaked pulses.
Fermented vs Soaked Pulses: Which Is Best?
Fermenting and soaking are two different processes that involve preparing pulses before cooking. The taste of fermented foods is a little different because of the fermentation process.
Here’s a comparison between fermented and soaked pulses:
| Fermented Pulses | Soaked Pulses |
| 1. Fermenting pulses means allowing them to undergo controlled fermentation by beneficial microorganisms like bacteria and yeast. | 1. Soaking means submerging them in water for a specific period before cooking. |
| 2. Fermentation takes several hours to several days depending on the type of pulses. | 2. Soaking time generally varies from several hours to overnight depending on the type of pulses. |
| 3. Fermentation gives a distinct tangy flavor to the pulses. | 3. Soaking activates the enzyme that breaks down phytic acid compounds which make the pulses soft. |
| 4. Fermentation helps to improve digestion by breaking down some complex carbohydrates and reducing anti-nutrients. | 4. Soaking reduces the cooking time of pulses which makes them soft and digestable. |
| 5. Fermentation improves the nutrient profile by increasing the bioactive compounds of vitamin B. | 5. Soaked pulses improve the texture of the final dish and become tender. |
| 6. The presence of lactic acid and other byproducts of fermentation inhibits the growth of harmful bacteria. | 6. Soaking helps to reduce bloating or gas. |
How To Soak Your Pulses Correctly?
Soaking pulses correctly is a simple process that involves a few key steps. Here’s a step-by-step guide on how to soak pulses correctly.
1. Sort And Rinse: To begin with, remove the dirt, damaged beans, or any foreign object. Then rinse the pulses under cold, running water, this will remove any dust or impurities.
2. Choose A Soaking Method: There are two main methods for soaking pulses:
- Overnight Soak: In this method, you soak the pulses overnight, or at least 8 hours.
- Quick Soak: For a quick soak, first boil pulses and water for 2-3 minutes, then remove from heat and cover to soak for 1-2 hours.
3. Add Water: Pulses will absorb a good amount of water, so add water 3 times to the quantity of pulses.
4. Cover And Let Soak: Now it is time to soak the pulses according to your desired soaking method.
5. Drain And Rinse: After the pulses are well soaked use a strainer to drain the water and rinse the pulses under cold running water. Now the pulses are ready to cook.
How Long Should You Soak Pulses?
The soaking time for pulses can vary depending on the type and size of the pulse.
- Lentils: Soak green and brown lentils for 2 to 4 hours or overnight. Soak red lentils for 30 minutes to 2 hours.
- Chickpeas: Overnight soak for 8 to 12 hours, and if opting for a quick soak, first boil for 2-3 minutes, then let them soak for 1-2 hours.
- Beans (e.g., Kidney Beans, Black Beans, Navy Beans, Pinto Beans): Overnight soak them for 8 to 12 hours. If you are opting for a quick soak, first boil them for 2-3 minutes, then let them soak for 1-2 hours.
One of the studies from NIH, states that soaking beans for 12 hrs reduces slit percentage and cooking time.
- Split Peas: Soak them for 2 to 4 hours or overnight.
- Black-eyed Peas: Soak them for 4 to 6 hours or overnight.
Cooking Benefits Of Soaking Pulses
Soaking pulses before cooking doesn’t just offer nutritional advantages; it also significantly impacts the cooking process itself.
1. Faster Cooking Time & Less Fuel Consumption
When pulses are soaked, they absorb water and soften, which means they cook much faster than dry pulses. For example, lentils can cook up to 30% faster, while chickpeas can cut cooking time in half!
Not only does soaking pulses save you time, but it also reduces fuel consumption. Less time spent cooking means you’re using less gas or electricity, making it an energy-efficient choice for both your kitchen and your wallet.
2. Improves Texture & Taste Of Pulses
When pulses are soaked, they absorb water and expand, which allows them to cook evenly and soften uniformly. This leads to a smoother, more desirable texture that is easier to chew and digest.
Moreover, soaking pulses helps remove some of the naturally occurring bitter compounds and antinutrients that may cause off-flavors. As a result, your dishes will have a more pleasant taste and a more appealing consistency.
Conclusion
In short, soaking pulses before cooking isn’t just a tradition—it’s backed by science! This simple process enhances digestion, nutrition, and cooking efficiency.
What Happens When You Soak Pulses?
Pulses absorb water and undergo hydration. This breaks down starches and reduces cooking time. It also helps eliminate antinutrients like phytic acid and tannins, which interfere with nutrient absorption. Enzymes activated during soaking improve digestion and prevent bloating.
Nutritional Benefits of Soaking Pulses
- Better Protein & Mineral Absorption
- Reduces Cooking Time
- Lowers Antinutrient Content
- Enhances Protein Quality
- Easier Digestion
Fermented vs. Soaked Pulses: Which Is Best?
Both methods improve nutrient availability, but fermentation goes further by adding beneficial bacteria and increasing vitamin B levels. While soaking mainly reduces cooking time and enhances digestion, fermentation introduces a tangy flavor and improves gut health.
How to Soak Pulses Correctly?
- Sort & Rinse – Remove debris and rinse thoroughly.
- Choose a Method –
- Overnight Soak (8+ hours) for better nutrient absorption.
- Quick Soak (boil pulses for 2-3 minutes, then soak for 1-2 hours) for faster results.
- Add Water – Use 3 times the amount of pulses.
- Cover & Soak – Let them absorb water.
- Drain & Rinse – Discard soaking water to remove antinutrients.
Soaking Time for Different Pulses
- Lentils – 2-4 hours (green/brown), 30 min-2 hours (red).
- Chickpeas – 8-12 hours or quick soak.
- Beans (Kidney, Black, Pinto, Navy) – 8-12 hours or quick soak.
- Split Peas – 2-4 hours.
- Black-eyed Peas – 4-6 hours.
Cooking Benefits of Soaking Pulses
- Faster Cooking & Less Fuel Consumption – Soaking softens pulses, reducing cooking time by up to 50%, which also saves energy.
- Better Texture & Taste – Soaked pulses cook evenly, removing bitter compounds for a smoother texture and richer flavor.
So, next time you cook pulses, don’t skip the soaking step—it’s a small effort with big benefits!
High Protein Dal Soup Recipe
To justify the soaking method and its benefits, here is a dal soup recipe that you try with soaking and without soaking and distinguish the difference in taste, texture, and appearance of the final dish.
Frequently Asked Questions
Is It Necessary To Soak Pulses Before Cooking?
Soaking pulses before cooking reduces cooking time, improves digestibility, and enhances texture. The decision to soak depends on personal preference and the specific recipe.
What Happens If You Don’t Soak Pulses?
If you don’t soak pulses, they take longer to cook and may stay hard. They can also cause bloating and reduce nutrient absorption due to antinutrients.
Which Dal Does Not Need Soaking?
Moong dal, masoor dal, and urad dal (split and dehusked) do not need soaking. They cook quickly and become soft without pre-soaking.
Can I Soak Pulses In Hot Water?
Stick to cold or room temperature water for soaking the pulses. Using hot water may lead to undesirable effects like fermentation.
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Disclaimer
This blog post was written to help you make healthy and better food choices. So, be aware and take care. The most important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor or dietitian before starting, if you have any concerns.
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