Soaking + Sprouting Times for Grains, Beans, Lentils, Seeds, & Nuts
WHY SOAK + SPROUT?
Soaking and sprouting makes dormant, hard-to-digest grains, seeds, lentils, beans, and nuts more digestible and nutrient-dense.
The process "awakens" the living seed, breaks down anti-nutrients, and activates beneficial enzymes.
BEANS + LENTILS
CHICKPEAS
soak: 8-12 hours
sprout: 1-3 days
MOST BEANS
soak: 8-12 hours
sprout: 3-4 days
MOST LENTILS
soak: 7 hours
sprout: 1-2 days
MUNG BEANS
soak: 24 hours
sprout: 3-5 days
GRAINS
OATS
soak: 6 hours
sprout: 2-3 days (groats)
RICE
soak: 9 hours
sprout: 3-5 days
WHEAT
soak: 7 hours
sprout: 3-4 days
QUINOA
soak: 3 hours
sprout: 2-3 days
BARLEY
soak: 6-8 hours
sprout: 2-3 days
MILLET
soak: 7 hours
sprout: 2-3 days
NUTS
BRAZIL
soak: 3 hours
sprout: NA
ALMONDS
soak: 12-16 hours
sprout: 1-3 days if raw
CASHEWS
soak: 2-3 hours
sprout: NA
WALNUTS
soak: 4 hours
sprout: NA
PECANS
soak: 6 hours
sprout: NA
MACADEMIA
soak: 2 hours
sprout: NA
PISTACHIOS
soak: 8 hours
sprout: NA
PEANUTS
soak: 12 hours
sprout: NA
SEEDS
PUMPKIN
soak: 6 hours
sprout: 1-2 days
FLAX
soak: 6 hours
sprout: NA
CHIA
soak: 2-4 hours
sprout: NA
HEMP
soak: NA
sprout: NA
SESAME
soak: 6 hours
sprout: 1-2 days
SUNFLOWER
soak: 2-4 hours
sprout: 2-3 days if raw
ALFALFA
soak: 8 hours
sprout: 2-5 days
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References
Nutrition Stripped. Guide to Soaking and Sprouting. Retreived from https://nutritionstripped.com/guide-to-soaking-and-sprouting/
Soaking and Sprouting Guide. (2019). Nutritional Therapy Association.
Benincasa, P., Falcinelli, B., Lutts, S., Stagnari, F., & Galieni, A. (2019). Sprouted Grains: A Comprehensive Review. Nutrients, 11(2), 421. https://doi.org/10.3390/nu11020421