Soaking Grains, Beans, Nuts and Seeds 101

At first glance, soaking may seem intimidating and time-consuming. I thought the same thing too, until I discovered it’s actually quite easy and best of all, it’s significantly beneficial to your health! I never eat grains, beans, nuts or seeds without soaking them, and my mission is to get you to do the same!

Why Do I Need to Soak?

In my last post I discussed how grains, beans, nuts, and seeds can be a true health hazard when taken for granted. However, when prepared with proper care, such as soaking, they are truly miraculous foods. The centuries-old process of soaking neutralizes harmful anti-nutrients and hard-to-digest proteins and at the same time, activates vital enzymes, minerals, and other beneficial nutrients locked inside.  Make sure you get the full scoop here.

So let’s get started! Below are some simple tips to help you reap the full benefits that grains, beans, nuts and seeds can provide! All it really requires is a little planning.

Photo Courtesy of The Nourishing Home

Keys to a Good Soaking

• Use a glass or ceramic bowl – Never use plastic or metal.

• Purified water – Chemicals and contaminants in tap water can interfere with the soaking process. I use the water from my Reverse Osmosis filter.

• Planning – Knowing you will have to soak requires that you plan your meals ahead of time. I love this, because it puts you in the driver’s seat. It ensures that your meals are planned out ahead of time so you are less likely to opt for something unhealthy.

The three things listed above are all you really need for effective soaking. However, grains, beans, nuts and seeds require a few different tweaks with the soaking process. Temperature, time, and the correct soaking medium can really make a difference. I have broken it down for you and included a soaking chart for your reference.

Grains

Soaking grains is most optimal with hot water and an acid medium. The acid medium has been shown to release phytase to break down phytic acid. My favorites are raw apple cider or coconut vinegar.

Soaking medium – lemon juice, raw apple cider vinegar, coconut vinegar, brown rice vinegar, or kombucha

Main anti-nutrients deactivated: phytic acid, lectins

Main Nutrients activated: Vitamin A, E, B6, Lysine, Selenium, Iron, Copper and Zinc

Beans

The optimal method for soaking beans is to start with very hot water and soak at least 24 hours, changing the soak water every 8 hours. I don’t really concern myself with heating the water each time I change it. I think room temperature water is fine to use after the initial rinsing.

There are conflicting opinions about whether an acid medium is necessary. Several sources say it breaks down phytic acid, and several say it doesn’t. Some also claim the acid medium reduces the flavor of the bean.

Since cooking helps to eliminate at least 50% of the phytic acid, I’m okay with just soaking the beans in hot water. For harder, larger beans I’ll throw in a 1/2 tsp. baking soda after the last rinsing. The baking soda literally reduces cooking time by almost half. This is a lifesaver in the kitchen! Do not use baking soda for smaller beans such as lentils, adzuki or navy beans. They’ll cook too fast and become mushy.

Another option is to add kombu. This is widely practiced in many cultures, because kombu increases the mineral content, especially iodine. Just cut a 1 inch piece of kombu and add to the beans once the water has cooled. I like to replace a fresh piece of kombu each time I change the soak water. I do not recommend adding baking soda with the kombu however, so if you are cooking with harder beans the cook time will be a little longer.

Soaking medium - kombu, or baking soda (for larger beans to reduce cooking time)

Main anti-nutrients deactivated: lectins, oligosaccharides, some phytic acid (cooking eliminates at least half)

Main Nutrients activated: protein, calcium, folate, potassium and iron

Note: Although cooking with dry beans that have been thoroughly soaked is the most ideal and most cost effective, there is a source for canned, pre-soaked, and pre-cooked beans. Eden Organics provides a wide variety of soaked beans in BPA-free cans. It’s a good idea to stock your pantry with several cans in case you find yourself in a pinch!

Raw Nuts

Raw nuts and seeds are best soaked in a brine (salt solution) to reduce enzyme inhibitors and increase digestibility. They turn out delicious too!

Soaking medium - 2-3 tsp. Sun Fire Salt, Pink Sea Salt, Himalayan Pink Salt. NO TABLE SALT!!!!!

Main anti-nutrients deactivated: enzyme inhibitors, lectins

Main Nutrients activated: iron, potassium, magnesium, manganese, selenium, zinc, vitamin E, vitamin C,

*Note about Walnuts – Many sources of walnuts contain more fungus than other nuts. I recommend soaking your walnuts first with 1-2 tsp. of food-grade hydrogen peroxide for 15 minutes, then rinse thoroughly before soaking them for the recommended time.

Easy Peasy…Let’s Get Soaking!

• Refer to the chart below for water temp and estimated soak time.

• Add your grains, beans, nuts or seeds to a glass or ceramic bowl.

• Fill it with purified water 1 inch above whatever you are soaking. Check the temperature in the chart below, and gently heat your water. Heat your water in a hot pot or on the stove. DO NOT MICROWAVE YOUR WATER!!
  

• Add your acid medium for grain (1 tbsp.).

• Add baking soda for longer cooking beans (1/2 – 1 tsp.).

• Add salt for nuts and seeds (2-3 tsp.).

• Cover and leave out in room temperature or a warm spot in the kitchen to soak for the desired time.

• The grains, beans and nuts will absorb water, so add more water a few hours later if necessary.

• Beans – ideally soak water should be changed every 8 hours, and make sure to thoroughly rinse the beans each time you change soak water. If using baking soda for larger beans, add it to the last soaking.
  

• Rinse all grains, beans, nuts and seeds thoroughly once soak time is completed.

Special Note About Grains: Although I only recommend non-gluten grains, I didn’t want to leave anyone out. So I have listed the soak times for the most common grains used in cooking.

Soaking Guide

*There are varying opinions as to whether or not softer beans and split beans (such as lentils, mung beans and split mung beans) need to be soaked. The opinion is that these types of bean contain lesser amounts of oligosaccharides (long-chain sugars that are difficult to digest). I find that green and red lentils turn mushy real quick if they’ve been soaked for long periods of time. I feel that soaking these beans is still important to release anti-nutrients, however the soaking time is greatly reduced.

Frequently Asked Questions

When soaking I should leave the bowl on the counter or a warm spot in my kitchen. What is room temperature, and what about the winter months when the house is cooler?

This is a good question. Room temperature generally falls around 68° – 77°. If the temp is cooler than that in your home, especially during winter, your oven will come in handy. You can heat the inside of your oven by leaving the light on for a couple hours. Turn it off, and set the bowl inside and close the door. It works perfectly!

Is it necessary to rinse thoroughly?

I say yes! There are varying opinions about whether or not you should, but I always err on the side of caution and rinse completely. Beans should be rinsed and soaked several times.

Is it safe to eat wet nuts?

Yes. However, you want to thoroughly dry them (leave them out for a few hours) before storing them in the fridge. Soaked nuts should be consumed within a few days to prevent mold. The exception is Dehydrated Nuts.

Should I roast my nuts after soaking?

I am not a big fan of roasting nuts. I think the heat destroys the delicate oils. However, you can gently dry them in the oven at the lowest temperature for an hour or two. I personally think the best way to consume nuts is to soak and dehydrate them. They are 10 times more delicious and easy-to-digest. See Dehydrating Nuts & Seeds.

Should I soak flour before baking?

Yes. I’m not too experienced with baking (this is on my bucket list), however I have read where soaking flour is the same as soaking grains. Add the flour to a bowl with the required amount of water called for in the recipe, add your acid medium, cover and soak for 12-24 hours, then continue with the rest of your recipe.

Now that you know how to soak your grains, beans, nuts and seeds it’s time to get started!! Let me know how it goes by leaving a comment below. And as always, if you enjoyed this post and would like more information like this, please join me at Facebook, Twitter, Instagram and Pinterest.

Happy Soaking!!