Soaking dried legumes: digestion, minerals and what preparation changes

Some raffinose-family sugars and other soluble molecules can move into the water. A review of bean studies also reports variable effects on phytates, fibre and minerals. The result depends on the variety, soaking time, water and cooking method.

Discarding the water and rinsing the beans can remove some compounds that moved into it. This may be reasonable if legumes cause bloating. It can also discard some soluble compounds and minerals. Published results do not support one rule for every person.

Sort and rinse the dry legumes. Cover them generously with water; refrigerate for a long soak, then drain and rinse if you choose to discard the water. Cook in fresh water until tender. Dry red kidney beans must be thoroughly cooked; soaking alone is not enough.

Soaking can make preparation easier, and some people find it more comfortable. It does not turn legumes into a detox food or guarantee better absorption of iron, zinc or magnesium. Dietary variety matters more than one preparation method.

Sources are listed in the documentary file associated with this article.