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Soaking Lentils: Soaking Time and What to Look Out For

Lentils are very healthy and come in many different varieties. For some, it makes sense to soak them before cooking. You can find out what you need to consider here.

Lentils contain a lot of protein, fiber and minerals and therefore play an important role in vegetarian and vegan cuisine. There are different types that need different cooking times. Especially with lentils with long cooking times, it makes sense to soak them beforehand. Soaking shortens the cooking time, saving you time and energy.

You should soak these types of lentils

Plate lenses are comparatively large and have a brownish color. We recommend soaking these: This shortens their cooking time from 60 to around 30 minutes.
There are many different types of small lentils: brown mountain lentils, green lentils, beluga, puy and pardinal lentils. You can soak them, but you don’t have to. They only take 20 to 30 minutes to cook, even without soaking.
Yellow and red lentils differ from the other varieties because they are lentils that have already been peeled. You shouldn’t soak them as they will break down. In any case, their cooking time is comparatively short at ten to 15 minutes.

Lentils: More digestible by soaking

Soaking lentils not only saves cooking time, but also makes them more digestible. Because in the raw state, lentils not only contain many healthy nutrients, but also substances that are difficult to digest, which can cause digestive problems, among other things. In particular, if you are sensitive to legumes, you should discard the soaking water and use fresh water for cooking. On the other hand, nutrients dissolved in the soaking water are lost.

In addition, lentils (like other legumes and cereals) contain so-called antinutrients that inhibit the absorption of minerals. An example of this: phytic acid. By soaking and cooking the lentils, you destroy a large portion of this antinutrient.

How to properly soak lentils

Combine 1 part lentils with 3 parts water in a porcelain, glass, or ceramic bowl. You should not use plastic or metal bowls, as they can dissolve substances in the soaking water.
Soak the lentils at room temperature for 12 to 24 hours, for example overnight. The warmer it is, the shorter the soaking time.
For subsequent cooking, you can either use the soaking water or fresh water. Both have pros and cons, as the soaking water contains both dissolved nutrients and toxins. The lentils are more digestible if you use new water, but the nutrient content is then lower. Try what is better for you.
If you use the soaking water for cooking, the starch dissolved in the water may cause a lot of foam to form. You can skim it off while cooking.

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Soaking Nuts: How to Avoid Phytic Acid?

Soak nuts before eating them? We have summarized for you what phytic acid is all about and in which cases soaking can make sense at all.

Soaking nuts before eating is said to increase their nutritional value and make them more digestible. Certain ingredients, including phytic acid, are said to be reduced as a result. Whether this actually makes sense for nuts is a matter of debate.

Soaking nuts: the theory behind it

Nuts are healthy – they contain valuable fatty acids, high-quality protein, some B vitamins, vitamin E as well as minerals and trace elements. In addition, they score with secondary plant substances such as phenolic acids or phytosterols, which bring additional health benefits.

But nuts also contain phytic acid. Nuts store phosphate with the help of this self-made substance. However, some judge this storage substance critically, because it binds minerals such as iron, zinc and magnesium. This prevents them from being absorbed into the body. A lot of the nutrients the nut has in its luggage remains unused due to its phytic acid content.

The problem with phytic acid is also known from legumes and whole grains. However, according to the UGB associations for independent health advice, there are solutions to be able to savor their nutrients: Soaking for several hours successfully reduces the phytic acid content in beans, wheat and co. In addition, fermentation processes can minimize the content of phytin. Soaking is also said to help nuts to activate enzymes. However, researchers disagree on whether nuts should be soaked to make them more digestible and to facilitate nutrient absorption.

Nuts are different than grains or legumes

Research from New Zealand has shown that nuts don’t give up their phytin as easily as thought. Only a minimal portion came loose from the test specimens after soaking for several hours. However, the mineral content also decreased at the same time. The conclusion of the investigation: Soaking nuts does not result in any significant advantages in terms of the absorption of minerals and trace elements.

Nuts differ in their composition from legumes and grains. While beans, lentils and the like are packed with a lot of protein, complex carbohydrates come first in cereals. In nuts, on the other hand, the fat content predominates. It is possible that these differences also prevent the release of phytin.

Lower phytic acid in nuts: Here’s how

If you just want to try soaking nuts, you should adapt the soaking time to the nut in question:

8 hours: hazelnuts, peanuts, pecans
6 hours: walnuts, brazil nuts, cashew nuts
4 hours: Macadamia
And this is how it works: Sprinkle about 2 teaspoons of salt over three cups of nuts, pour enough water over them to cover the top nuts by a centimeter and place in a cool place.

After soaking, the water is poured away. You can now use the nuts directly. They are softer than before soaking and also without any bitter note. If you want to store them, they need to be dried so they don’t get moldy. You can do this at low temperatures in the oven (max. 50 degrees Celsius) in a way that protects the nutritional value or in a dehydrator for a few hours from around 30 degrees – the latter solution is also more environmentally friendly.

Lowering phytic acid – useful or not?

While phytic acid and its salts, the phytates, were long decried as mineral robbers, the view has now changed. According to UGB, the phosphorus-rich storage substance is now even attributed positive health properties:

It is now considered certain that phytic acid helps to positively influence blood glucose levels.
At the same time, research is being carried out into whether phytic acid can be used in diabetics to lower cholesterol levels.
There is also evidence that phytic acid has a positive effect on the immune system and could prevent various types of cancer.

Conclusion: Soaking nuts only brings benefits in a few cases

The scientific evidence on soaking and soaking nuts and reducing phytic acid is sparse. Individual findings speak in favor of this, while others refute the effectiveness of this complex procedure.
Nutritionists see no disadvantage in consuming nuts in moderate amounts (a handful daily) in a mixed, varied diet without an additional soaking procedure – especially since the supply of phytic acid also promises health benefits.
At best, people who eat more foods rich in phytic acid – for example raw foodists or vegans – could benefit from “nut bathing”.

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Washing or Soaking Rice – Does That Make Sense?

Before preparing it, you should wash and soak rice. We explain why and what you should pay attention to.

At first glance, it is actually quite easy to cook rice. If we take a closer look at the topic, it becomes apparent that there are quite a few things to consider when preparing rice. It’s not just about the consistency and taste of the cooked rice, but also about the health aspects. Find out here why you should definitely wash and soak rice.

Washing and soaking rice: That’s why it’s so important

Some people cook rice directly without washing it first. Others swear by washing the grains thoroughly beforehand. Very few, however, remember to soak the rice beforehand. These are important steps, because with the right preparation you can reduce the arsenic contained in rice.

Background: In recent years, various studies and investigations have repeatedly found arsenic residues in rice. Arsenic is a semi-metal that occurs naturally. This element is classified as “carcinogenic to humans” according to the International Agency for Research on Cancer (IARC). This is why there have been maximum levels for arsenic residues in rice and rice products in the EU since 2016.
Arsenic can also be found in other foods such as bread or cow’s milk, but rice is particularly contaminated. This is because the rice fields are flooded during cultivation and the arsenic is released from the soil. Arsenic was found in all six products examined in a WDR random sample study. More information on this topic: Arsenic in food.
Due to the arsenic residues found, the Federal Office for Risk Assessment (BfR) advises against consuming rice too frequently and in too large quantities. Instead, you should replace rice and rice products with other grains and foods – especially for babies and children. Incidentally, brown rice and parboiled rice are particularly affected, since the arsenic is mainly deposited in the outer layers of the grain. However, these types of rice also contain more valuable nutrients than white, polished rice.
But you don’t have to do without rice completely, because the method of preparation plays a major role and can significantly reduce the arsenic content in rice. It is important to wash the rice before preparation – and preferably even soak it.

Soaking, washing and cooking rice: arsenic content

There are two popular methods of cooking rice: the swelling method and the water method. (More info on the two methods: Cook rice)

Culinary connoisseurs argue about which method gives the rice the best consistency and tastes best. Scientists, on the other hand, want to find the preparation method that can remove the most arsenic from the rice.

A study from 2015 took on this task and tested various methods. The results for this:

Thorough washing can leach some arsenic from the rice.
The arsenic contained can be reduced even more by soaking the rice for several hours beforehand.
The rice-water ratio when cooking is also crucial. With the swelling method (water 2:1 rice) almost all of the arsenic remains. For the test, the researchers cooked the rice in the ratios 3:1, 6:1 and 12:1. The more water you use, the more arsenic you can end up rinsing out with the cooking water.
The researchers achieved the best result by soaking the rice overnight, then washing it and then boiling it in water at a ratio of 12:1. With this method, over 80 percent of the arsenic could be reduced.
These findings apply to all rice varieties examined. The exact percentage of arsenic content varies depending on the type of rice. You can find this in the linked study.

Step-by-step instructions: wash and prepare rice

According to research, you should soak and wash rice beforehand. Also, a relatively high water to rice ratio is important for cooking. However, so that you don’t have to use too much energy to heat the water, we do not recommend the 12:1 ratio, but a ratio of 5:1. This represents a good compromise and is also recommended by the BBC, based on the findings of Prof Meharg, one of the authors of the study mentioned above.

Prepare rice correctly – instructions:

Soak the rice in enough water overnight. To do this, cover the rice with water by about an inch.
Drain the water the next day.
Then wash the rice with water until the waste water is clear and no longer cloudy. This not only flushes out arsenic, but also excess starch and any impurities.
Place the rice in a saucepan with water in a 1:5 ratio.
Once the water is boiling, turn the heat down to low. Then let the rice simmer for about 15 to 20 minutes. The exact cooking time varies depending on the type of rice.
Drain the cooking water and drain the rice in a colander.

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Cooking or Soaking Chickpeas – You Should Know That

Cooked chickpeas are delicious, healthy and add variety to your diet. We show you how you can easily prepare them yourself and when you have to soak the chickpeas.

The chickpea, which originated in Asia, came to Europe in the Middle Ages and is very popular today. Whether in curries, salads, falafel or hummus – the buttery-nutty-tasting legume gives many dishes an oriental touch and is also very healthy.

Never eat chickpeas raw

Organic chickpeas are commercially available in two forms:

as a pre-cooked preserve in a jar or in a can
raw and dried
If you are in a hurry, you can use the pre-cooked chickpeas directly. Do not throw away the chickpea water from the jar or can, you can use the aquafaba as vegan egg whites.

Dried chickpeas, on the other hand, have to be soaked and cooked first. If you cook the raw chickpeas, the toxin phasin they contain is destroyed and makes the valuable legume safe for us to eat. Caution: You have to throw away the soaking water in which the raw chickpeas were, because the toxin phasin dissolves in the water during soaking. The chickpeas and the cooking water can only be eaten after cooking.

Soaking chickpeas – time-consuming, but useful

Soaking the chickpeas takes time. It is best to plan one night for this. However, the time investment pays off: If you have soaked the chickpeas, they will be easier to digest. In addition, it shortens the subsequent cooking time considerably and thus allows energy-saving preparation that is gentle on vital substances.

How to properly soak chickpeas:

In a saucepan, cover the chickpeas with twice the amount of water and let them soak for at least 12 hours.
During the swelling period, the chickpeas absorb a lot of water. You may have to add a little more water if necessary.
Discard the soaking water afterwards to remove any residue of the toxin phasin.
Rinse the chickpeas thoroughly with fresh water.

How to properly cook chickpeas

You can boil the chickpeas in water the classic way:

Place the soaked chickpeas in a pressure cooker.
Cover them with fresh water. Make sure that the top third of the pressure cooker remains free.
Close the pot and set steam pressure level 2.
If the lid starts to hiss, turn off the stove or reduce the heat significantly.
After 20 minutes, open the lid as instructed in the pressure cooker instructions.
The chickpeas are done when you can easily mash them with a fork.
Put the chickpeas in a colander and rinse them with fresh water.
Tip: If you don’t have a pressure cooker, the peas will need to cook longer—at least an hour. Basically, the longer the chickpeas were soaked beforehand, the faster they will cook. That saves energy. If you let them soak in water for 24 hours, the cooking time in the pressure cooker is reduced to just ten minutes.

The cooking time also depends on whether you need the chickpeas buttery soft for making hummus or still al dente for use in curry or salad.

Another rule: the fresher the chickpeas are, the shorter they need to cook.

Chickpeas – not only delicious, but also healthy!

Chickpeas not only taste delicious, but are also extremely healthy. Chickpeas have these nutritional values:

With their high fiber content, they promote healthy digestion.
They have a high protein content and are therefore a vegetable protein source.
The legumes contain notable amounts of iron, zinc and magnesium.
Chickpeas are low in calories and fill you up at the same time.

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Cooking Unripe Spelt Properly: Soaking or Not?

Cooking with unripe spelled opens up a wide range of possibilities in the kitchen. We will explain to you how to prepare the nutrient-rich ancient grain and whether you should soak unripe spelt beforehand.

Green spelt is the name for unripe spelled, which is then roasted and dried. Like other cereals (but also legumes and nuts), green spelled contains so-called antinutrients in addition to nutrients. Antinutrients can prevent the body from absorbing nutrients from food.

Cooking unripe spelt correctly: does the phytic acid have to be removed?

The antinutrients also include phytic acid, which is also contained in unripe spelled. It can bind minerals such as iron, zinc, calcium and magnesium, making them indigestible for us. According to Spektrum.de, phytic acid also makes it more difficult to absorb proteins by binding digestive enzymes.

However, there is also a positive side: phytic acid is associated with anti-cancer and antioxidant effects. According to Spektrum, scientists are also discussing whether the antinutrient could have a lowering effect on blood cholesterol and triglyceride levels.

Antinutrients such as phytic acid can be neutralized by soaking food before cooking. At the same time, this reduces the cooking time and you save energy. The meal should be prepared in a digestible and tasty way with few resources.
On the other hand, important nutrients are also dissolved in the soaking water.
So is it better to soak unripe spelt before cooking or should you avoid it?

Soak green spelled before cooking?

It is difficult to give a general answer as to the advantages and disadvantages of soaking unripe spelt before cooking. This is due to the many and variable factors on which the soaking process depends. For example, the time of harvest, the variety and the type of cultivation of the unripe spelled play a role, but also the quality of the soaking water and the duration.

You can soak unripe spelled for twelve to twenty-four hours before cooking and, if you like, continue to use the soaking water. It always depends a bit on the recipe you want to prepare. Using the soaking water as cooking water has the advantage that the nutrients dissolved in it are not lost. During soaking, the phytic acid is broken down by the enzyme phytase and therefore does not end up in the soaking water.

Whether it is unhealthy not to soak unripe spelled spelled before cooking cannot be said with certainty based on current knowledge. As part of a balanced diet, however, you do not need to worry about consuming unripe spelt and other foods containing phytic acid. In addition, soaking gives you the opportunity to make the meal even more nutritious.

When buying unripe spelled grain, also pay attention to organic quality. In this way you can avoid chemical-synthetic pesticides and artificial fertilizers, among other things.

Recipe: unripe spelled vegetable stew – classic and vegan

Ingredients:

100 g unripe spelt
250 g potatoes
150 g carrots
100 g leeks
100 g celeriac
700 ml vegetable broth
100 ml cream / vegan cream
1 piece bay leaf
1 tsp salt
0.5 tsp pepper
1 tsp smoked paprika powder
0.25 tsp nutmeg
0.25some fresh parsley

Directions:

Put the unripe spelt in a bowl with about 300 milliliters of warm water. Let it soak at room temperature for 12 to 24 hours.
Cut the potatoes, carrots, leek and celeriac to the size you want. Keep in mind that the smaller you cut the vegetables, the more cooked they will be.
Put the chopped vegetables, the soaked unripe spelt and the vegetable stock in a saucepan. Season with salt, pepper, nutmeg, a bay leaf and smoked paprika powder.
Put a lid on the pot and bring the food to a simmer. Then let it simmer on low heat for 15 minutes.
Now add the (vegan) cream and switch off the stove after one minute. Remove the bay leaf.
Now you can serve the unripe spelled vegetable stew and garnish with the freshly cut parsley.

Tip: You can also use the soaking water for this recipe and use a little less vegetable stock for cooking.

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