Millets should be soaked before cooking for several reasons:
Reduce cooking time: Soaking millets helps to soften them, which reduces the cooking time significantly. It allows the grains to absorb water, making them tender and ready to cook faster.
Improve digestibility: Millets, like many other grains and seeds, contain natural compounds such as phytic acid and enzyme inhibitors that can interfere with nutrient absorption and digestion. Soaking millets helps to break down these compounds, making the grains easier to digest and improving nutrient availability.
Enhance nutrient absorption: Soaking millets can also increase the bioavailability of certain nutrients, including minerals like calcium, magnesium, and zinc. By reducing the phytic acid content through soaking, the absorption of these essential nutrients becomes more efficient.
Enhance flavor and texture: Soaking can improve the overall texture and flavor of millets. It leads to a softer, fluffier, and less gritty end product, making them more enjoyable to eat.
The recommended soaking time for millets is usually 6 to 8 hours, but this can vary depending on the type of millet and personal preference. Some people prefer to soak them overnight, while others might soak them for a shorter duration, like 2 to 4 hours.
To soak millets, simply rinse them thoroughly under running water to remove any impurities, then place them in a bowl and cover with enough water. Make sure to use a large enough bowl as millets can expand during soaking. After the soaking time is up, drain the water and proceed with your preferred cooking method, such as boiling, steaming, or pressure cooking. Soaking is particularly beneficial for whole millets, but it can also be applied to broken millets or millet flour to some extent.