Why should legumes be soaked?

Legumes are a dish that should not be missing from the table at least three times a week . The traditional Mediterranean diet includes it in all its varieties to alternate meals and not repeat them. In Spain, the legume that is most consumed is chickpeas, followed by lentils and beans. The way these legumes are prepared remains constant and that is that before starting to cook them they must have been soaked. Why is this recommended? Let's see. . . Benefits of soaking legumes - The soaking water penetrates the softened grain, its interior and exterior, this accelerates the germination process and softens the legume before cooking . In this way, cooking times are reduced, saving gas and time in the kitchen. - Increases the potency of nutrients such as vitamin B while eliminating phytates, tannins and others, considered anti-nutrients.

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- Neutralizes enzyme inhibitors and promotes their growth, necessary for good digestion. - Furthermore, according to grandmother's recipe, if you add a tablespoon of baking soda to the soaking water, flatulence disappears. Soaking times for legumes Soaking legumes varies according to the variety you want to prepare, for example: Lentils are a small compact grain and therefore their soaking time is only 4 hours , enough to begin the cooking process.

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Beans, broad beans and peas , the size of this group of legumes is similar, the estimated soaking time is approximately 6 to 8 hours . Chickpeas, this legume is large in size, characterized by being very hard and compact, it is estimated to soak for 12 hours onwards . However, sometimes the water fails to soften this grain in the estimated time and we are forced to use other softening tools such as the pressure cooker.   What to do with the water from soaking legumes? There are controversial opinions on this topic, generally among those who have a long tradition in preparing legumes, such as grandmothers and new cooks. The grandmothers rely on experience and claim that it is stagnant water and therefore dirty. Furthermore, by pouring the water, the excess sodium bicarbonate would be discarded, since what the grain absorbs is enough to prevent flatulence. While today's cooks claim that soaking facilitates the demineralization of legumes and therefore, the minerals are deposited in that water. By throwing away the water you would be throwing away a large amount of nutrients, which is why they recommend cooking the legumes in the same soaking water. What do you do with the legume soaking water? We would love to hear your opinion and experience.