Soaking grains and legumes is a simple process that helps increase their nutrient profile and helps make them more easily digestible. The soaking process breaks down the anti-nutrients (phytates and lectins) and starch contained within the grains and legumes, which makes them easier to digest compared to those that are cooked straight from raw. In addition, the decrease of anti-nutrients means that the nutrients within the grain/legume are more bioavailable, therefore easier for the body to absorb. The soaking process also increases the protein.
Here’s a step-by-step guide:
- Choose your grain or legume: You can soak anything from quinoa, rice, millet, barley, lentils, beans, etc. Make sure to use high-quality organic grains and legumes.
- Rinse it: Rinse the grain or legume thoroughly under running water to remove any dust, debris, or dirt.
- Measure: Measure the desired amount of grain or legume you want to soak. A general rule of thumb is to use a ratio of 1 cup of grain/legume to 2-3 cups of water.
- Add water: Place the grain/legume in a large bowl or container and cover it with water. Make sure there’s enough water to fully submerge it.
- Add an acidic medium: To increase the effectiveness of the soaking process, you can add an acidic medium, such as apple cider vinegar or lemon juice, at a ratio of 1 tablespoon per cup of water. This helps break down anti-nutrients like phytic acid.
- Soak the grain: Allow the grain to soak for at least 6-8 hours, or overnight. Some grains, such as quinoa or oats, only need to be soaked for a few hours.
- Drain the water: After soaking, drain the water from the grain using a fine-mesh strainer. Rinse the grain again under running water.
- Cook the grain: You can now cook the grain as you normally would. The soaking process may reduce the cooking time, so keep an eye on it.
Ingredients:
- 1 cup of whole grains or legumes (e.g. brown rice, quinoa, millet, lentils, beans, etc.)
- 3 cups of filtered water
- 1-2 tablespoons of an acidic medium (e.g. apple cider vinegar, lemon juice, whey)
Instructions:
- Rinse the grains/legumes thoroughly under running water to remove any dirt or debris.
- Place the grains/legumes in a large bowl and cover with filtered water.
- Add 1-2 tablespoons of an acidic medium to the water and stir to combine.
- Cover the bowl with a cloth or lid and let it sit at room temperature for at least 12 hours, or up to 24 hours for larger grains like brown rice.
- After soaking, drain the grains/legumes in a fine-mesh strainer and rinse them thoroughly under running water to remove any residual acid and starch.
- Cook the grains/legumes as you normally would, using fresh water and seasoning as desired.
Soaking times for various grains:
- Quinoa: 2-4 hours
- Rice: 6-8 hours
- Millet: 8-12 hours
- Barley: 6-8 hours
- Buckwheat: 6-8 hours
- Farro: 8-12 hours
- Bulgur: 6-8 hours
- Spelt – at least 8-12 hours or overnight However, sprouting or fermenting spelt may be even more effective in reducing anti-nutrients.
It’s important to note that soaking times may vary depending on the source and quality of the grain, as well as personal preference. Additionally, some grains may benefit from being sprouted or fermented instead of or in addition to soaking to further reduce anti-nutrient levels.
Grains that benefit from sprouting rather than soaking include wheat, barley, rye, and spelt.
Common mistakes and how to avoid or fix them:
- Not rinsing the grains/legumes thoroughly before soaking can leave dirt, debris, and bacteria on the surface of the grains, which can lead to spoilage and illness.
- Using tap water instead of filtered water can introduce harmful chemicals, heavy metals, and microorganisms into the soaking liquid.
- Not adding enough acidic medium can leave the grains tough and difficult to digest, while adding too much can make them sour and unpleasant.
- Soaking the grains/legumes for too long can lead to over-fermentation and spoilage, while not soaking them long enough can leave them undercooked and hard to digest.
FAQs:
Q: Can I soak different types of grains/legumes together?
A: It’s generally best to soak grains separately, as they have different soaking times and pH levels that can affect their digestibility and flavor.
Q: Can I soak it in the refrigerator?
A: Yes, you can soak it in the refrigerator. Just be sure to use a tightly sealed container and allow extra soaking time.
Q: Can I reuse the soaking liquid for other purposes?
A: It’s generally best to discard the soaking liquid, as it may contain harmful bacteria and toxins that can harm your health.
Q: How long can I soak grains or legume for?
A: The recommended soaking time varies depending on the type of grain or legume, but typically ranges from 6 to 12 hours. You can experiment to find what works best for you and your digestive system.
Q: Can it be soaked for too long?
A: Yes, soaking for too long can cause them to become mushy and lose their texture. As a general rule, don’t soak for more than 24 hours.
Q: Do I need to rinse the grains/legumes after soaking?
A: Yes, it’s important to rinse the grains thoroughly after soaking to remove any remaining anti-nutrients and improve digestion. Be sure to use plenty of water and drain the grains/legumes well before cooking.
