Soaking dal not only reduces cooking time but also helps improve digestion and nutrient absorption. Here’s what nutritionists recommend.
Dal is a staple in Indian kitchens, packed with protein and fiber, making it a nutritious part of meals. Whether it’s a simple dal tadka or a rich dal makhani, dal is comfort food for many. But did you know that soaking dal before cooking can make a big difference—not only in taste but also in how easily your body digests it?
From traditional kitchen wisdom to modern nutrition science, soaking dal is considered essential for better cooking and improved nutrition. But how long should you soak it? Here’s what experts say:
Why Soak Dal?
Soaking dal reduces antinutrients like phytic acid, which block mineral absorption. It softens the dal, reducing cooking time and improving texture. More importantly, soaking helps reduce bloating and indigestion by breaking down complex carbohydrates that can cause gas.
How Long to Soak Different Types of Dal?
- Dals without husk (e.g., toor dal, moong dal, pigeon pea): Soak for 30 minutes to 1 hour.
- Dals with husk (e.g., green gram, black urad dal): Soak for 3 to 4 hours.
- Hard legumes (e.g., rajma, chana): Soak overnight or for 8 to 10 hours.
Tips for Soaking Dal
- Use plenty of water as dal expands when soaked.
- Avoid over-soaking to prevent fermentation and off-flavors.
- Rinse soaked dal well before cooking to remove excess starch.
- Soak in slightly warm water to speed up the process.
- Cook soon after soaking for the best results.
Does Soaking Dal Improve Nutrition?
Yes! Soaking helps break down compounds like phytic acid and tannins that block minerals such as iron, calcium, and zinc. This improves mineral absorption, protein digestibility, and vitamin uptake.
Quick Hacks If You Forget to Soak Dal
- Soak dal in hot water for 15-20 minutes.
- Use pressure cooking and add extra whistles.
- Add a pinch of baking soda while cooking to soften dal faster.
- Rinse thoroughly and soak in warm water while prepping other ingredients.
Does Soaking Dal Reduce Gas?
Soaking helps break down certain carbohydrates that cause gas and bloating, making dal easier on the stomach, especially for people with sensitive digestion.
Disclaimer: This article provides general information and is not a substitute for professional medical advice. Consult your healthcare provider for personalized guidance.
