Lentils are one of my favorite pantry staples. They’re cheap, super nutritious (hello, fiber and protein!), and pretty easy to cook, making them a great choice for both vegetarians and meat-eaters alike.
But should you soak lentils before cooking them? Some people swear by it, while others skip the soaking step altogether. This article will cover the benefits of soaking lentils, explain the different types of lentils, and provide a guide on how long to soak lentils (if you choose to do so!). We’ll also answer some frequently asked questions.
Do you need to soak lentils?
You don’t have to soak lentils before cooking them, but it can be helpful.
Pre-soaking reduces cooking time and may also reduce the amount of gas they cause. Lentils contain complex sugars that some people find hard to digest. Soaking them helps break down those sugars.
Whether you need to soak lentils depends on your own body. Some people feel much better if they soak them first. Others don’t notice any difference. Smaller lentils, like red lentils, usually don’t require soaking because they cook so quickly anyway.
If you tend to get gassy or bloated after eating beans and lentils, soaking them may help.
Benefits of soaking lentils
Soaking lentils before you cook them isn’t strictly necessary, but it may be worth your while to do so. Here’s why:
Improved digestion
Soaking deactivates certain antinutrients that can make lentils harder to digest. Antinutrients like phytic acid and tannins can interfere with your body’s ability to absorb nutrients from the lentils. Soaking helps break down those compounds, making the lentils easier on your digestive system and potentially reducing gas.
Lentils also contain oligosaccharides, complex sugars that are known to cause gas. These sugars are fermented by bacteria in your gut, and the fermentation process produces gas as a byproduct.
Enhanced nutrient absorption
Soaking lentils can improve the absorption of key minerals like calcium, iron, and zinc. Phytic acid binds to these minerals, preventing your body from absorbing them. Soaking helps release the minerals from that bond, making them more bioavailable.
Reduced cooking time
Soaking lentils helps them cook faster and improves their texture. Soaked lentils absorb water, which speeds up the cooking process. Soaking also helps to soften the lentils, for a more pleasing mouthfeel.
How to soak lentils
- Rinse the lentils. Place the dry lentils in a colander and run cool water over them. Pick through the lentils to remove any debris and change the water three or four times.
- Submerge the lentils. Transfer the lentils to a bowl and add water. Use approximately three cups of water for every cup of lentils. Make sure all the lentils are fully covered in water.
- Soak the lentils. Let the lentils soak for at least two hours, or as long as eight hours. Soaking times vary depending on the type of lentil. Split lentils generally require less soaking than whole lentils.
- Rinse the lentils again. Drain the lentils in a colander and rinse them with cool water before cooking. Rinsing the lentils removes phytic acid and tannins that can interfere with digestion.
What Are the Different Types of Lentils?
If you’re new to cooking with lentils, here are some of the most common types you’ll find at the supermarket.
Brown Lentils
Brown lentils are the workhorse of the lentil world. They’re common, with an earthy flavor and firm texture. Because they hold their shape so well, they’re great in stews and soups. Brown lentils generally take 20-25 minutes to cook.
Green Lentils (French or Puy Lentils)
These lentils have a slightly peppery flavor and stay firm even after they’re cooked. They’re often used in salads and side dishes and take about 20-25 minutes to cook.
Black Lentils (Beluga Lentils)
These small, shiny black lentils look a little like caviar. They have a mild, earthy flavor and a slightly chewy texture. Black lentils take a little longer to cook: around 25-30 minutes.
Red Lentils (and Orange/Yellow Lentils)
Red lentils cook super quickly and get soft, making them perfect for thickening soups and stews. They have a slightly sweet flavor and often don’t need to be pre-soaked.
Frequently Asked Questions About Soaking Lentils
Does Soaking Lentils Lower Gas Formation?
Yep, soaking those little guys definitely helps reduce gas! Lentils contain complex sugars called oligosaccharides, which our bodies struggle to digest. Soaking breaks down these sugars, making them easier on your gut and reducing that dreaded bloating.
Does Soaking Lentils Make It Easier To Digest?
Absolutely! Soaking helps deactivate anti-nutrients, like phytic acid. These anti-nutrients can mess with nutrient absorption and cause some digestive discomfort. Soaking gives you a head start on breaking them down, making the lentils gentler on your system.
Will Soaking Lentils Improve Protein Content?
Okay, soaking won’t magically add protein. But! By making the lentils easier to digest and improving nutrient absorption, your body can utilize the protein they already have more efficiently. So, it’s more about unlocking the protein’s potential than adding more.
Should Lentils Be Washed?
Always, always, always wash your lentils! Give them a good rinse to remove any debris, dust, or impurities. It also helps improve their flavor and texture. Think of it as giving them a little spa treatment before they hit the pot.
What If You Don’t Soak Lentils Before Cooking?
It’s not the end of the world! You can cook lentils without soaking. They’ll just take a bit longer, and you might experience a little more gas or bloating. Soaking is more of a preventative measure than an absolute necessity.
How Long to Rinse Lentils Before Cooking?
Rinse them until the water runs clear. A good rule of thumb is to change the water 3-4 times, making sure to swish them around a bit each time.
Do You Need To Rinse A Can Of Lentils?
Yes, even canned lentils benefit from a good rinse! This helps reduce the sodium content and removes any residual liquid they’re packed in. Give ’em a quick rinse before adding them to your recipe.
Putting It All Together
Soaking lentils is an easy step that can significantly improve digestion and nutrient absorption. While it’s not always essential, it’s worth considering, especially if you tend to have digestive issues.
If you follow the tips in this guide, you can enjoy lentils with greater comfort and confidence, knowing you’re getting the most out of this nutritious food.