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Nuts, seeds, grains, and beans are nutritional powerhouses. However, the natural agents that protect them from early germination can wreak havoc in our digestive system. Soaking and sprouting replicates germination, which activates and multiplies nutrients (particularly Vitamins A, B, and C), neutralizes enzyme inhibitors, and promotes the growth of vital digestive enzymes.
Soaking and sprouting is very easy. The method is exactly the same for nuts, seeds, grains, and beans—only the time required for full germination changes. (See the table below.)
Please note: Many “raw” nuts and seeds have been pasteurized and irradiated. Truly raw almonds and peanuts will sprout, but those that have been pasteurized and irradiated will “activate” with soaking, but will not physically “sprout.” However, soaking still removes anti-nutrients (compounds that can interfere with the absorption of nutrients), increases nutrient density, and makes the nuts more digestible.
How To Soak Nuts, Seeds, Grains and Beans
PLACE in a large glass bowl or mason jar, and cover with warm, filtered water (about a 2:1 ratio) and about ½ tsp. Celtic sea salt. Cover with a light cloth for desired time.
RINSEfood thoroughly and drain.
USE these activated “non sprouts” immediately to make plant-based “milks.” (Read my recent post on How to Make Plant-Based “Milks.”) You can also cook soaked and rinsed grains immediately, using them just as would un-sprouted grains in any of your favorite recipes or as a bed for vegetable dishes. Do note that most soaked grains only need a 1:1 water/broth ratio to be cooked through because they are already plumped with water.
OR
DEHYDRATE in a food dehydrator at no higher than 115º F for 12 to 24 hours, and store in sealed glass containers in the fridge. Beware: If nuts are not completely dry, they will develop mold.
How to Sprout Nuts, Seeds, Grains and Beans
GET a quart-sized (or larger) mason jar. Remove the solid middle insert of the lid, and cut a piece of cheesecloth or breathable mesh to fit inside.
FILLone-third of the jar with nuts, seeds, grains, or beans, and fill the rest of the jar with warm, filtered water and about ½ tsp Celtic sea salt. Screw the lid on with cheesecloth or breathable mesh screen in place.
SOAK For soaking times, see table below.
DRAIN/RINSERemove the mesh insert of the lid, and replace with metal insert. Pour the soaking water out of the jar, fill with fresh water, replace lid, and rinse well by shaking jar. Replace the metal insert with the mesh lid again, and drain.
INVERTthe jar and lay at an angle so that air can circulate, and the water can drain off. Allow to sit in the light.
REPEAT this process, rinsing every few hours, or at least twice daily.
WAIT In 1 to 4 days, the sprouts will be ready. Sprouts vary from 1/8-inch to 2-inches long. When ready, rinse sprouts well, drain, and store in a jar (with the solid part of the lid replaced) in the fridge.
ENJOYwithin 2 to 3 days.Sprouts are a fabulous nutrient-rich addition to raw salads, sandwiches, and wraps, and are also tasty in smoothies, soups, and stews.
| Food | Soaking Time | Sprouting Time |
| (hours) | (days) |
| Almonds | 8-12 | No sprouting (if pasteurized) 3 days (if truly raw) |
| Adzuki Beans | 8-12 | 4 |
| Amaranth | 8 | 1-3 |
| Barley | 6 | 2 |
| Black Beans | 8-12 | 3 |
| Brazil Nuts | 3 | No sprouting |
| Buckwheat | 6 | 2-3 |
| Cashews | 2-4 | No sprouting |
| Chickpeas/Garbanzo | 8 | 2-3 |
| Flaxseeds | ½ | No sprouting |
| Hazelnuts | 8-12 | No sprouting |
| Kamut | 7 | 2-3 |
| Lentils | 7 | 2-3 |
| Macadamias | 2 | No sprouting |
| Millet | 5 | 12 hours |
| Mung Beans | 8-12 | 4 |
| Oat Groats | 6 | 2-3 |
| Pecans | 6 | No sprouting |
| Pistachios | 8 | No sprouting |
| Pumpkin Seeds | 8 | 3 |
| Radish Seeds | 8-12 | 3-4 |
| Sesame Seeds | 8 | 2-3 |
| Sunflower Seeds | 8 | 12-24 hours |
| Quinoa | 4 | 2-3 |
| Walnuts | 4 | No sprouting |
| Wheat Berries | 7 | 3-4 |
| Wild Rice | 9 | 3-5 |
| | |
PLEASE NOTE: Sprouts can be subject to contamination which can result in bacterial growth such as E. coli, leading to food-borne illnesses. Always purchase organic fresh products from a reputable source, wash your hands thoroughly before handling foods, and keep sprouting equipment and all kitchen surfaces clean to avoid cross-contamination. Always consume sprouts within a few days, fresh and straight out of the fridge. Some health organizations also recommend consuming them cooked to reduce the risk of infection. I certainly consume raw homemade sprouts and have never had an issue. Decide what is a responsible choice for you and your family.
FAQs
HOW? It's as easy as popping your desired amount of nuts/seeds/grains/legumes into a bowl and covering with water for 8-24 hours. Grains prefer an acid medium to help activate the enzymes; while legumes are better soaked in salt as acids can reduce the texture and flavour of the pulse.
How to soak and sprout nuts seeds? ›
How to make sprouted nuts
- Soak your nuts, seeds or grains. Most nuts grains and seeds will benefit from an easy overnight soak, around 12 hours, though soaking times vary between 3 to 12 hours depending on what you're working with. ...
- Germinate and sprout. ...
- Go green. ...
- Harvest.
HOW? It's as easy as popping your desired amount of nuts/seeds/grains/legumes into a bowl and covering with water for 8-24 hours. Grains prefer an acid medium to help activate the enzymes; while legumes are better soaked in salt as acids can reduce the texture and flavour of the pulse.
Which nuts and seeds should be soaked before eating? ›
Long-soak nuts (almonds, pistachios, and hazelnuts) need at least 8 hours. Medium-soak nuts (pecans, walnuts, and Brazil nuts) are oilier and swell up quickly, so require less soaking time. Short-soak nuts (cashews, macadamias, and pine nuts) have the highest fat content and require only 2 to 4 hours soaking.
How to soak sprout and ferment grains? ›
Follow this easy guide to soaking and fermenting rice, beans, nuts, seeds, and whole grains: Simply cover your grains for 24 to 48 hours with warm water and add a tablespoon of lemon juice, apple cider vinegar or whey for every cup of raw grains.
Which nuts should not be soaked? ›
For example, flax seeds turn into a mucilaginous goo in water, and brazil nuts don't always soak well due to their high fat content. Peanuts can also be soaked, however I didn't include them as they should be consumed sparingly due to inflammatory and allergenic potential.
Which seeds should not be soaked? ›
By soaking the seed, it enables the new growth from the inside to push through the hard shell and grow. The seeds that could benefit from a good soaking include: corn, pumpkin, beans, chard, beets, and peas. The seeds you shouldn't soak include: carrots, lettuce, radish, celery, turnips, and spinach.
Do you rinse nuts after soaking? ›
Just make sure to rinse all nuts very well after they've been soaking, since the water they were bathing in is filled with the enzyme inhibitors that you wanted to get rid of in the first place.
How long to soak beans and grains? ›
Beans
| Type of Beans | Hours To Soak | Cook On The Stove |
|---|
| Lentils, Green or Red | 2 hours | 30-45 Minutes |
| Lima | 8-24 hours | 60-90 Minutes |
| Navy | 8-24 hours | 45-60 Minutes |
| Northern | 8-24 hours | 45-60 Minutes |
8 more rowsPrice Foundation) explains that using salt to soak nuts “… helps activate enzymes that de-activate the enzyme inhibitors. For grains, we soak in an acidic solution to get rid of phytic acid. Nuts do not contain much phytic acid but do contain high levels of enzyme inhibitors.
Most nutrition experts recommend ground over whole flaxseed because the ground form is easier to digest. Whole flaxseed may pass through your intestine undigested, which means you won't get all the benefits.
What seeds should you soak first? ›
Almost all seeds can be pre-soaked, but it is large seeds, seeds with thick coats and wrinkled seeds that will benefit most. Small seeds benefit less and are difficult to handle when wet. Examples of seeds that benefit from soaking include peas, beets, cucumber, corn, squash, pumpkin and beans.
Which nuts to eat raw? ›
Some popular raw nuts include almonds, walnuts, cashews, and pistachios. – Raw nuts contain natural enzymes that can aid digestion. “nu*ts such as walnuts and pecans can be enjoyed raw to derive their full nutritional benefits.
What are the best grains for sprouting? ›
If we talk about grains, then wheat, barley, maize, ragi, sprouted millet, and paddy can be sprouted and eaten regularly. Apart from this, if we talk about seeds, then you can eat alpha-alpha, fenugreek seeds, date palm seeds, pumpkin seeds, pumpkin, and watermelon seeds after sprouting.
What are the best beans to sprout? ›
Mung beans and lentils are the easiest and fastest to sprout. Alfalfa, chickpeas, and adzuki beans are also good for beginners, but need a little more time. Contaminated seeds are usually the source of sprout-related illness outbreaks, so getting clean seeds is essential.
What happens if you soak sprouts too long? ›
Soaking too long can waterlog seeds and Soaking in hot water can "cook" them, so it is follows that if you can get all of your seeds soaked in 12 hours they are much better off. If you are in a pinch for time you can use 90-100° water to cut the soak time down.
How long do you soak nuts before dehydrating? ›
I prefer soaking them the full 24 hours. I find the end result after dehydrating is much crispier as well. Cover and soak at room temperature for about 6 hours or in the fridge for a full 24 hours. Drain and rinse the nuts.
How long to soak seeds before sprouting? ›
Examples of seeds that benefit from soaking include peas, beets, cucumber, corn, squash, pumpkin and beans. In a bowl, cover your seeds with warm water and leave to soak for 6-24 hours. Smaller seeds and those with thinner coats need the shorter time, and larger seeds with thicker coats need the longer period.
