From dals and nuts to dry fruits: 5 foods that must be soaked before cooking

Soaking is one of the easiest and most basic techniques of cooking. Did you know that this basic technique plays a key role in extracting maximum nutrients from some of the most common foods? Yes, you read it right. Apart from softening grains, pulses, and nuts and making them cook faster and evenly, soaking also helps reduce anti-nutrients like phytic acid and tannins, which can block the absorption of essential minerals, allowing your body to make better use of nutrients such as iron, calcium, and zinc. It is also said to help remove dust, dirt, and pesticide residues. Let us tell you about 5 common foods that must be soaked before cooking and why.

Dal likes chana, arhar, urad, and moong are best cooked and consumed only after soaking for at least 40 minutes. As per experts, soaking the dals reduces cooking time, softens the grains, and helps break down phytic acid, which can block mineral absorption. According to a study, they contain anti-nutritional factors like lectins and trypsin inhibitors, which can reduce nutrient absorption and cause digestive discomfort. Soaking and cooking lentils significantly reduce these anti-nutrients, thereby enhancing nutrient bioavailability and improving digestibility. It is suggested to always discard the soaking water and cook with fresh water for improved digestion of the dals.

How long to soak?Split dals: 30 minutes to 1 hour
Whole legumes: 6–8 hours or overnight

Nuts like almonds, walnuts, cashews are also best consumed when soaked. Apart from softening them, soaking also helps with better nutrition absorption by the body. As per experts, soaking nuts activates enzymes that aid digestion and reduces tannins, making them gentler on the stomach. According to a study by PMC, soaking nuts like almonds and walnuts decreases levels of phytic acid and tannins in the outer skin of nuts, which can impair mineral absorption and cause digestive issues.
How long to soak?
It is suggested to soak the nuts for 6–8 hours

From chole to hummus, chickpeas are enjoyed in different forms, and the best way to gain maximum nutrients from them is to soak them overnight. According to a study, soaking chickpeas before cooking helps increase cellulose, pectin, and lignin content, which are important components of dietary fiber. These compounds are said to help lower blood cholesterol, aid colon cancer control, and support body weight management as well. Also, soaking reduces the cooking time of chickpeas.
How long to soak? 8–12 hours or overnight.

Dry fruits like raisins, dates, prunes, and figs are best consumed when soaked in water for at least 30 minutes or overnight. According to a study, soaking dry fruits helps preserve or enhance the availability of antioxidants, polyphenols, and phytochemicals, which help contribute to heart health, glycemic control, bone health, and have anti-inflammatory effects too. The study also states that consumption of soaked dry fruits also helps with better accessibility of minerals like potassium, magnesium, and fiber.
How long to soak?Raisins: 30 minutes to 1 hourDates/Prunes: 2–3 hoursFigs: 4-6 hours

Whole grains like brown rice, millet, and barley are best consumed when soaked. Why to soak? It is said that soaking helps break down complex starches, reduces anti-nutrients, and gives a fluffier texture to grains when cooked. According to a study, soaking grains helps increase the availability of micronutrients like myo-inositol, which supports blood sugar regulation and hormonal health. It is also said in the study that soaking the grains like amaranth and quinoa help increase antioxidant activity and phenolic compounds in the grains, which further help boost cardiovascular health. Soaking grains increases the availability of micronutrients like myo-inositol, which supports blood sugar regulation, metabolic, and hormonal health. It can also increase antioxidant activity and phenolic compounds in the grains, contributing to cardiovascular and anti-inflammatory benefits.
How long to soak?6–8 hours for almost all types of grains.

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Disclaimer: The information provided in this article—is intended for general informational purposes only and should not be considered medical advice. Always consult your health practitioner before starting any routine.