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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
FILL one-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.
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.
How do you soak nuts and grains? ›
Soaking How-To
Place one part raw nuts, grains, or legumes in two parts warm water; cover with a kitchen towel; and leave overnight at room temperature. Certain nuts such as macadamias and cashews need only a few hours of soaking since they don't have as much phytate to begin with.
How to soak and dehydrate nuts and seeds? ›
I have yet to try this with cashews so I have no personal experience.
- Combine nuts, water to cover and sea salt. Soak for 6 hours, no longer.
- Drain and dehydrate at 200 degrees F for 12-24 hours, or until completely dry and crisp.
Pine nuts, sunflower seeds, watermelon seeds and pumpkin seeds are all seeds that need to be soaked. Their soaking method mimics how we soak nuts: For every 4 cups of raw seeds, cover with room temperature, filtered water by two inches, and 2 teaspoons sea salt. Stir well to dissolve the salt.
What happens if you don't soak nuts? ›
Just as with grains and legumes, soaking nuts is essential for proper digestions. When eating nuts that haven't been soaked, the phytic acid binds to minerals in the gastrointestinal tract and can not be absorbed in the intestine and to many bound minerals can lead to mineral deficiencies.
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.
Is it OK to soak all nuts together? ›
Because of the different sizes and densities of nuts and seeds, they all (mostly) require different soaking times and it would therefore be unwise to soak them in the same container. Also, if you want to keep them separately after soaking and drying, you obviously don't want to soak them together.
Can you soak grains for too long? ›
WAPF recommends a very lengthy bean-soaking process of up to 36 hours with the soaking water being changed out and the beans being thoroughly rinsed at least every 12 hours. In addition, WAPF recommends adding a phytase-rich medium to the bean soak to help further improve phytic acid reduction.
Which beans sprout the fastest? ›
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.
Kidney bean sprouts are particularly high in antioxidants, such as vitamin C and melatonin. Melatonin is believed to lower your risk of type 2 diabetes and heart disease.
Which nuts 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.
Why add salt to soaking nuts? ›
Price 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.
Which is better soaked nuts or dry? ›
"Soaked almonds and walnuts are healthier than having them raw, because the process of soaking makes them more digestible and more easily absorbed in the body. So, all the nutrients and vitamins that they have, almost doubled up in the bio availability of those vitamins, when they are consumed soaked.
Do all nuts need to be soaked? ›
Soaking certain phytate containing plants first can reduce the concentration of phytates. Soaking has been shown to reduce phytate levels in legumes and grains – but when it comes to nuts and seeds, a 2020 study measuring almonds, hazelnuts, peanuts and walnuts suggests the difference is very minimal, if any at all.
What kind of nuts can you not eat raw? ›
In the US, consuming raw almonds has been linked to a Salmonella outbreak, while consuming in-shell hazelnuts has been associated with an outbreak of E.
Which nuts are better soaked? ›
If you are looking for some easy methods that will lead you to a healthier diet, start soaking the nuts. Nuts like almonds, walnut, peanuts, pecans and pistachio are rich in fiber, vitamin E, magnesium, phosphorous, good fat, and antioxidants," says Dietitian Shikha Kumari, Clinical Dietician & Weight Loss expert.
Can we eat walnuts and almonds without soaking? ›
Raw nuts contain huge amounts of phytic acid. To explain phytic acid simply, It is the outer layer of the nuts to protect nuts from external factors. When we consume it, it causes irritation in the stomach and prevents nutrient absorption.” Your body can better absorb nutrients if you soak nuts and seeds.
