Smart Soaking and Sprouting

A little soaking or sprouting may be all that stands between you and some of your favorite beans, grains, nuts, and seeds. This simple guide, courtesy of DaNelle Wolford of the blog Weed ’Em & Reap, can help you get started.

By Rachel Warren, MS, RDN | Experience LifeOctober 13, 2016

Soak your beans, grains, nuts, or seeds in water (1:2 food-to-water ratio) at room temperature for the amount of time specified in the chart below. You can add 1 to 2 tablespoons of apple-cider vinegar to further break down antinutrients.
Drain the liquid, and cook grains or beans normally if soaking is your final step. Eat your nuts or seeds, turn them into nut or seed milk, or grind them into a butter.
To sprout, rinse your grains, beans, nuts, or seeds after soaking; drain the liquid slowly, leaving some moisture. Rinse and drain at least twice a day, at minimum, until they begin to sprout (seeds, legumes, oats) or split (nuts and rice); refrigerate and eat within two to three days.

Seed Soaking and Sprouting Time Chart

Food	Soaking Time	Sprouting Time
Chickpeas	12 hours	12 hours
Lentils	8 hours	12 hours
Mung beans	1 day	2-5 days
Oats	6 hours	2-3 days
Barley	6 hours	2 days
Quinoa	2 hours	1-2 days
Rice	9 hours	3-5 days
Sunflower seeds	2 hours	2-3 days
Flaxseeds	8 hours	Will not sprout
Sesame seeds	8 hours	1-2 days
Almonds	8-12 hours	12-48 hours
Cashews	2-2 1/2 hours	Will not sprout
Walnuts	4 hours	Will not sprout
Pecans	4-6 hours	Will not sprout

Download chart.This was excerpted from “All About Antinutrients” which was published in Experience Life magazine.

Illustration by: Stuart Bradford

Rachel Warren, MS, RDN is a New York–area nutrition writer, educator, and counselor.

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