RIGHT WAY OF COOKING PULSES

Pulses are versatile and have been a part of the indigenous diet for millennia. They are a staple food in many countries like India & Middle East. There are numerous pulses from all around the world. Lentils are seeds of plants which are in various sizes, shapes, colors and have different cooking time. They are a great source of non - meat protein having low Glycemic index, hence sustained release of energy and low fat. Now a day’s people look for healthy alternatives for protein source as many of them shift to a vegetarian / vegan diet. Beans and lentils are one such good source of proteins as well as complex carbohydrates, fiber and vitamins. They are used to make salads, soups, fritters, dumplings, desserts, etc. and are good to be consumed every day because of its nutritional value. 

 

All the pulses have astringent taste and cause dryness and lightness in the body. Lentils are an excellent natural source of protein. People often complain that lentils produce gases and hence mostly avoid them. Actually, it is true that all the lentils are composed of more air element, hence increase dryness in the intestine and cause gases. But when you cook lentils in proper way, it will not produce gases. One should increase intake of green lentils (mung), pigeon pea, pink lentils whereas heavy to digest ones like black lentils, soy, kidney beans should be consumed less frequently. Mung (Green lentil) is considered as the best of all lentils as it is easy to digest and balances all three doshas. It is even considered as the best detox diet.

How to cook & consume lentils the right way? 

• Store lentils in moist free airtight container at room temperature.
• Wash lentils well before you cook. Especially when canned lentils are used, they should be rinsed properly before cooking. This will help remove tannins thereby making it easy to digest.
• Soak the lentils in sufficient water 20 - 30 minutes before you cook as it will help in easy digestion and prevent bloating. If you do not have sufficient time to soak them or forgot to soak them, then you may add hot water and leave it for 5 - 10 minutes. 
• Some lentils like chickpeas, kidney beans, lobia, soy, black lentil need to be soaked for 6 - 8 hours or you may soak them overnight. 
• Cooking lentils with oil or ghee & spices like cumin, curcuma, asafoetida and fresh ginger will reduce their gas - forming quality, reduce their dryness quality and ensure easy digestion. 
• Do not add salt, tomato or lemon juice to lentils while cooking them as they will prevent pulses from becoming tender as it toughens the skin.
• Once lentils are cooked, remove the white scum floating on the surface.
• Well-cooked lentils are easy to digest.
• Do not overcook lentils as they become mushy. If undercooked, they are difficult to digest. 
• Always eat lentils fresh. Refrigerating or reheating lentils will make them difficult to digest.
• Do not combine lentils with animal protein (meat, fish or eggs) or milk protein (cheese, yoghurt, milk) as it will hamper digestion. However dairy / animal protein can be eaten at different meals of the day.
• If legumes are new additions to your diet, gradually increase the amount of pulses in diet starting with small amount, so the body will adapt to them and enable to digest them better.

Pulses are extremely valuable dietary additions as they are inexpensive source of nutrition, hence one should make legumes a part of everyday meal.