Improved nutrient absorption
Lentils contain certain antinutrients like tannins and polyphenols that can interfere with digestion and nutrient absorption. Soaking helps reduce these compounds, making dal healthier and more nutritious. Soaking can reduce the levels of phytic acid in lentils. Phytic acid can inhibit the absorption of essential minerals like iron, zinc, and calcium. By soaking, you make these nutrients more bioavailable to the body.
Improved digestion
According to Dr. Archana Batra, a registered dietitian and certified diabetes educator, “Soaking helps break down complex sugars like oligosaccharides, which can cause bloating and gas. This makes dal easier to digest and less likely to cause digestive discomfort. Soaking lentils helps neutralize lectins, which are natural compounds that can be harsh on the digestive system and potentially harmful in large quantities. Lectins can cause irritation to the gut lining and interfere with nutrient absorption. By soaking dal, the lectin content is reduced, which not only makes lentils easier to digest but also supports better gut health in the long run.”
Reduced cooking time
According to Eshanka Wahi, culinary nutrition and holistic wellness coach and founder of Eat Clean With Eshanka, “Soaking softens the lentils, allowing them to cook faster. Not only does this save time, but it also reduces energy consumption, making the cooking process more efficient. Since soaked dal cooks faster, it also requires less water during the cooking process. This can be particularly beneficial in water-scarce regions or for those looking to save water. By reducing the amount of water required for cooking, a more concentrated flavor is also maintained in the dal, making the dish richer and more intense in flavor.”
Lower risk of contaminants
Soaking the dal not only helps remove dust and dirt, but also removes any pesticide residues or other contaminants that may be present on the surface of the lentils. This preliminary cleaning step ensures that the dal is safe to consume, especially when using non-organic varieties that may have been exposed to chemicals during cultivation.
Better texture and flavor.
Soaking helps lentils cook evenly, resulting in a better texture – soft but not mushy. It also improves the flavour by allowing the lentils to absorb water, making them plumper and more tender. Soaking allows lentils to absorb water, making them more receptive to spices and seasonings during cooking. When dal is soaked, it swells and softens, allowing the flavours of spices, herbs and other ingredients to penetrate more deeply. This results in a more flavourful dish, as the lentils can take on the aromatic nuances of the ingredients they are cooked with.
Easily beaten
Soaked lentils are easier to work with, especially if you're preparing recipes that require a smooth blend or a specific texture. For example, soaked dal can be ground more easily if you're preparing dishes like idli or dosa batter. Softened lentils blend more evenly, ensuring a smoother consistency in the final dish.
In conclusion, soaking dal before cooking is a valuable practice that offers numerous benefits. Whether you are looking to increase nutrient absorption or simply save time in the kitchen, soaking dal is a small effort that yields significant benefits.
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