Do you know why grains should be soaked overnight — prior to cooking?
Not only does soaking reduce cooking time, but it also aids in digestion!
How? Well, grains are seeds that contain enzyme inhibitors. Soaking neutralizes these enzyme inhibitors, which is great because we need enzymes in order to properly digest the foods we eat. Grains also have anti-nutrients such as phytic acid, which soaking breaks down as well.
Perfect for sensitive tummies. 🙂
How To Soak And Cook Whole Grains
- grain of choice
- warm water (see chart below for amount, specific to each grain)
- 1 tablespoon acid per 1 cup liquid, such as kombucha, raw apple cider vinegar, lemon juice, buttermilk, kefir, whey, yogurt, etc.
- 1/2 tablespoon olive oil or coconut oil per 1 cup grain (optional)
- 1/4 to 1 teaspoon sea salt per 1 cup grain
The night before, combine grains, water, and acid in a pot. You want to soak the grains for at least 7 to 8 hours prior to cooking them. Cover pot and let sit out on counter.
When ready to cook, add oil and salt. Bring to a boil. Reduce heat to low and cover. Allow to simmer for time listed (see chart below), or until grain is tender and all water is absorbed. Don't lift the lid while cooking, except very quickly once or twice to check that it is still simmering gently.
When cooked, remove from heat. Let stand, covered, for about 15 minutes. Fluff with fork. Enjoy!
Also see the Gluten-Free Grain Cooking Chart.
Grain Cooking Chart
information from “Enchanted Broccoli Forest” by Mollie Katzen
|RICE (1 cup)||WATER||COOKING TIME||YIELD|
|Brown Rice (long grain)||2 cups||35 to 45 minutes||3 1/2 cups|
|Brown Rice (short grain)||2 cups||35 to 45 minutes||3 3/4 cups|
|Brown Basmati Rice||2 cups||45 to 50 minutes||4 cups|
|Brown Jasmine Rice||2 cups||45 to 50 minutes||4 cups|
|Black Japonica Rice||2 cups||45 minutes||3 1/2 cups|
|Wehani Rice||2 cups||45 minutes||3 cups|
|Wild Rice||2 1/2 cups||1 1/4 hours||4 cups|
|Manitok Wild Rice||2 1/2 cups||50 to 60 minutes||4 cups|
|GRAIN (1 cup)||WATER||COOKING TIME||YIELD|
|Amaranth||1 1/2 cups||25 minutes||2 cups|
|Barley, Hulled||3 cups||1 3/4 hours||4 cups|
|Barley, Pearl||2 cups||1 1/2 hours||4 cups|
|Buckwheat/Kasha||1 1/2 cups||10 minutes||3 1/2 cups|
|*Bulgur||1 1/2 cups||30 to 40 minutes||3 cups|
|Cracked Wheat||2 1/2 cups||7 to 10 minutes||3 1/2 cups|
|Cornmeal (Polenta)||2 1/2 cups||10 minutes||3 1/2 cups|
|Couscous||1 1/4 cups||10 minutes||2 3/4 cups|
|Kamut||2 1/2 cups||1 3/4 hours||2 1/2 cups|
|Millet||2 cups||25 minutes||3 1/2 cups|
|Oat Groats||2 1/2 cups||35 to 40 minutes||2 1/2 cups|
|**Quinoa||2 cups||25 to 30 minutes||4 cups|
|Rye Berries||2 1/2 cups||1 1/4 hours||2 1/2 cups|
|Spelt||1 1/2 cups||50 to 60 minutes||2 cups|
|Teff||3 cups||15 minutes||3 cups|
|Triticale||2 1/2 cups||1 1/2 hours||3 cups|
|Wheat Berries, Hard (Red)||2 cups||2 hours||3 cups|
|Wheat Berries, Soft (White)||2 cups||1 1/2 hours||3 1/2 cups|
*Soak, don't cook.
Do you soak your whole grains before cooking them?
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