ICMR says that if you cook lentils in the wrong way in the cooker, all the protein will evaporate

How to cook dal: Lentils are an important part of the Indian diet. People prepare lentils in different ways, which are rich in protein and many nutrients. Some people soak the lentils before cooking, while some immediately put them in the cooker to boil. Due to which the lentils sometimes become thick and sometimes thin. Many times after boiling, the lentils remain raw, so they are pounded and boiled again. However, ICMR has recently issued new guidelines. In which it is told what should be the time for eating and drinking. So that the nutritional value of the food remains. The same is the case with lentils. By not cooking the lentils properly, the nutrients present in them are destroyed.

Two best ways to cook lentils
In earlier times, people used to boil lentils in earthen pots. Even today, some people adopt this method. According to ICMR, boiling and pressure cooking lentils is the best way to maintain the quality of lentils. This reduces phytic acid in two ways. In particular, phytic acid prevents the absorption of minerals such as magnesium, zinc and iron. Many people overcook lentils. But such lentils have neither any taste nor are they healthy. Therefore, overboiling lentils should be avoided. Overboiling can spoil the quality of the protein present in lentils.

How much water should be added while boiling lentils
Many people complain that there is too much water in their dal and sometimes the dal remains dry. According to ICMR guidelines, sufficient amount of water should be added while boiling dal. Add enough water to soak the dal. While boiling it, water should not come out of the cooker, so that the nutrients remain intact.

Disadvantages of over boiling pulses

• Overcooking pulses reduces the quality of protein
• Over boiling pulses destroys the Vitamin B and C present in them
• This method reduces the nutritional value of pulses
• Overcooking changes the texture and taste of lentils
• Due to excessive boiling, all the nutrients get evaporated in the water when the whistle blows
• Due to which the nutrients in pulses get reduced.

How long to boil lentils
ICMR recommends cooking lentils until they are soft. But be careful not to swallow them. The kernels should be visible, even when cooked.

How much water should be there while boiling lentils

1. Use three to four cups of water to boil one cup of dry lentils
2. For pressure cooking, 2-3 cups of water should be used for one cup of dry lentils.