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Legumes including beans, chickpeas, black-eyed peas, seeds and lentils should be consumed after soaking for maximum health benefits. 

Should legumes be soaked before cooking? Here's all you need to know 

Have you ever thought why we soak legumes before cooking them? While it reduces the cooking time and makes the dals easier to digest, there are some other health benefits of soaking lentils as well. Take a look!

 Soak before you cook: Prep your legumes the right way! 

Legumes such as&nbsp;beans, lentils &amp; green peas&nbsp;are a healthy addition to any diet
Pulses like&nbsp;rajma &amp; chole require overnight soaking&nbsp;in order to be cooked quickly
 Soaking lentils increases the&nbsp;mineral absorption rate of the body
 Soaking breaks down complex starch in lentils&nbsp;&amp; makes them easier to digest
 Soaking process removes&nbsp;gas-causing compounds&nbsp;from the lentils
 Soaking reduces complex sugar&nbsp;content which saves you from stomach issues

According to&nbsp;the Harvard T.H. Chan School of Public Health, legumes including&nbsp;beans, chickpeas, black-eyed peas, seeds and lentils should be consumed after soaking for maximum health benefits.&nbsp;

Legumes such as beans, lentils and green peas are a healthy addition to any diet. Most people have a habit of washing the legumes before cooking but very few are habitual of soaking them. Pulses like rajma and chole require overnight soaking in order to be cooked quickly. But do you know that soaking has a number of benefits apart from decreasing cooking time?
Also&nbsp;watch: <a href="https://www.editorji.com/editorji-specials/powerful-pulses-great-for-your-kitchen-pantry-the-environment-1624522774336">Powerful Pulses: great for your kitchen pantry &amp; the environment</a>
According to the Harvard T.H. Chan School of Public Health, soaking legumes for several hours is a must before cooking. Here's why.&nbsp;
Improves absorption of nutrients
Soaking lentils increases the mineral absorption rate of the body. An enzyme called phytase is activated when you soak the dal for some time. Phytase helps in breaking down phytic acid and helps in binding calcium, iron and zinc. This makes the absorption process much easier.
Improves digestion
Beans and some lentils are difficult to digest. Soaking activates a compound called amylase that breaks down complex starch in lentils and makes them easier to digest.
Removes gas-causing compounds
The soaking process also removes gas-causing compounds from the lentils. Most legumes contain complex oligosaccharides, which is a type of complex sugar responsible for bloating and gas. Post-soaking this complex sugar content is significantly reduced which further saves you from stomach troubles.
Also watch:&nbsp;<a href="https://www.editorji.com/lifestyle-news/green-peas-what-makes-it-a-diabetes-friendly-winter-superfood-1607336205468">Green peas: what makes it a diabetes-friendly winter superfood</a>
Ideal soaking time for various legumes:
<ul>
<li>Whole dals like moong, masoor, urad dal should be soaked for 8 to 12 hours.</li>
<li>Overnight soaking is the best option for heavy legumes like rajma, chana or chole.</li>
</ul>

soaking health benefits

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