Lentils are tiny, so they don't need to soak at all to cook in a reasonable amount of time; unsoaked lentils will cook in 15 to 30 minutes depending on the type. But if you want to soak them to potentially ease digestion, aim for a minimum of two hours and a maximum of 12.
Lentils to do not require soaking like other pulses. Rinse your lentils with fresh water before boiling to remove any dust or debris. Cook on a stovetop, using 3 cups of liquid (water, stock, etc) to 1 cup of dry lentils. Be sure to use a large enough saucepan as the lentils will double or triple in size.
Soaking naturally deactivates the harmful compounds and activates all the goodness of the seed and increases its nutritional value manifold. The process of soaking removes the gas-causing elements from the lentils. While legumes contain complex oligosaccharides, a type of complex sugar responsible for bloating and gas.
The only lentils, that certainly do not need soaking are red lentils. This is because red lentils get their outer skin removed in advance and their grains are halved.
Soak lentils for about 6 hours or overnight in warm water with a couple tablespoons of lemon juice or apple cider vinegar. (The soaking liquid needs to be slightly acidic to neutralize phytic acid and free up minerals for your body.)
Although lentil has excellent nutritional quality, however it also contains certain anti-nutritional constituents such as trypsin inhibitors, phytic acid, tannins that could limit their protein and carbohydrate utilization.
When you soak whole grains in warm water overnight, you activate the enzyme phytase. This enzyme then works to break down phytic acid, which binds minerals like iron, calcium, and zinc. As phytase does its magic, it releases minerals in whole grains and makes them easier for your body to absorb (4).
In order to neutralize phytic acid you want to soak your lentils in acidic water (a tablespoon of apple cider vinegar or lemon juice) for about 6 hours.
Even better, soak them overnight.
If you're using dried beans or lentils, soaking them in cold water does the same thing that rinsing does, but because they are dry and uncooked, it takes a little longer to get the same effect. Aim to soak your beans or lentils for at least 4 hours, and preferably overnight.
How to prepare lentils. Lentils do not require it but can be soaked in order to reduce cooking time by about half. Before cooking, rinse lentils in cold water, pick over to remove debris or shrivelled lentils, then drain.
The Quick-Soak Method That Saves Time
But if you don't have time for a long soak or just plain forgot, then there's still hope. This quick-soak method shortcuts the hours of waiting by first bringing the beans to a boil, then letting them soak in the hot water for about an hour.
Allow to soak for at least 4 hours or overnight and up to 24 hours for best results. Then drain the water and give the lentils another quick rinse with fresh, cold water.
Like other legumes, raw lentils contain a type of protein called lectin that, unlike other proteins, binds to carbohydrates and your body can't digest them. This might result in a variety of reactions, such as bloating, vomiting and diarrhea. Yikes.
Lentils should always be consumed well-cooked as when raw or undercooked they can cause serious health problems, food poisoning and, in very extreme cases, even death. It's all because they contain natural compounds called lectins which are toxic but fortunately, cooking destroys them!
Lentils contain raffinose oligosaccharides, one of the major culprits that cause stomach problems and gas (via University of Saskatchewan). Fortunately, according to the India Times, there's a way that you can cut back on your belly trouble by simply soaking your lentils before cooking them.
Baked beans, chickpeas, lentils and soybeans have high amounts. So IBS patients should avoid them, or eat them in very small quantities. What to eat instead: While not exactly a substitute for beans, you can enjoy rice, oats, polenta, millet, quinoa and tapioca.
Cooking, soaking overnight in water, sprouting (germination), fermentation, and pickling can all break down phytic acid so that the phosphorus can be released and absorbed by the body.
Phytic acid is naturally found in the following foods: Grains: Such as whole wheat, oats, and rice. Legumes: Such as black beans, pinto beans, kidney beans, soy beans, peanuts, and lentils. Nuts and seeds: Such as walnuts, pine nuts, almonds, and sesame seeds.
Soaking dried beans in water for 12-24 hours helps to neutralize phytic acid as well as reduce lectins. In legumes, soaking has been found to decrease phytate, protease inhibitors, lectins, tannins and calcium oxalate.
One major drawback is that it can limit the absorption of certain beneficial minerals in the body, while a major benefit is that the foods containing it have a large role in decreasing risks of cancer, controlling diabetes, and even possibly helping with HIV/AIDs (1).
Phytic acid has anti-oxidant properties, which are useful in addressing inflammation.
Yes, it's still safe, I've done that before as well. Just let everyone eating it to be careful chewing as occasionally there are little hard bits in unsorted, unwashed lentils. Chew each mouthful gingerly to ensure that no teeth get cracked.