Due to this mistake, all the protein goes out of the lentils, ICMR told the right way to cook it

Ananya Shroff
4 Min Read


How to cook lentils: Lentils are an important part of Indian food. People prepare lentils, which are rich in protein and many nutrients, in different ways. Some people soak the lentils before cooking, while some people immediately put them in the cooker to boil. Due to which the lentils sometimes become thick and sometimes thin.

Many times the grains remain uncooked even after boiling, after which it is boiled again after taking several whistles. However, ICMR has recently issued a new guideline. It states that the method and time of cooking affects the nutritional value of the food. The same is the case with pulses. Cooking pulses in the wrong way destroys the nutrients present in them.

There are two best ways to cook lentils

In earlier times, people used to boil lentils in earthen pots or deep vessels. Even today, some people adopt this method. ICMR According to him, boiling and pressure cooking is a better way to maintain the quality of lentils.

Both these methods reduce phytic acid. Let us tell you that phytic acid prevents the absorption of minerals like calcium, magnesium, zinc and iron.
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Do not boil the lentils too much

Many people boil lentils too much. But such lentils are neither tasty nor good for health. Therefore, overboiling lentils should be avoided. Overboiling can spoil the quality of the protein present in lentils.
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Green moong is a storehouse of protein

How much water to add while boiling lentils

How much water to add while boiling lentils

Many people complain that there is too much water in their dal or sometimes the dal remains dry. According to ICMR guidelines, while boiling dal, enough water should be added to it. Just enough so that the dal gets soaked in water. This ensures that the water does not spill out of the cooker while boiling and the nutrients also remain intact.
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Disadvantages of over boiling lentils

Disadvantages of over boiling lentils
  1. Over boiling lentils reduces the quality of protein.
  2. By over boiling lentils, Vitamin B and C present in them gets destroyed.
  3. By this method the nutritional value of pulses gets reduced.
  4. Overcooking changes the texture and taste of lentils.
  5. Over boiling causes all the nutrients to be washed away into the water that comes out during whistling.
  6. Due to which the amount of nutrients in pulses decreases.
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So, for how long should we boil lentils?

So, for how long should we boil lentils?

ICMR advises that lentils should be cooked until they become soft. But keep in mind that the lentils should not be mushy. The grains should be visible and cooked.

  1. Lentils and peas: 20-30 minutes
  2. Whole beans and chickpeas: 60-90 minutes (30-40 minutes if pre-soaked)
  3. Cook the lentils and peas in a pressure cooker – 5-10 minutes
  4. Whole beans and chickpeas: 15-25 minutes (10-15 minutes if pre-soaked)
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What should be the ratio of water while boiling lentils

What should be the ratio of water while boiling lentils

To boil one cup of dry lentils, you can use three to four cups of water.
For pressure cooking, one cup of dry lentils should be used with 2-3 cups of water.
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Disclaimer: This article is for general information only. It cannot in any way be a substitute for any medicine or treatment. Always contact your doctor for more information.


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