Soaking grains overnight before cooking can offer several benefits, including improved digestibility and reduced cooking time.
While it's a pretty beneficial method, some grains benefit more than others.
Here are some common grains that are often soaked before cooking.
Lentils and Legumes
While not grains, lentils and legumes (such as beans and chickpeas) are often soaked before cooking.
Soaking helps soften the beans, reduces cooking time, and can make them easier to digest.
It also helps remove some of the compounds that can lead to gas and digestive discomfort.
Lentils and smaller legumes may only require a few hours of soaking, while larger beans may benefit from an overnight soak.
Oats
Oats are commonly soaked to reduce their phytic acid content, which can inhibit mineral absorption.
Soaking can also improve their digestibility.
Overnight soaked oats can be used to make a delicious and nutritious breakfast like overnight oats.
Quinoa
Soaking quinoa can help remove bitter compounds called saponins and improve its texture.
Rinse quinoa thoroughly before soaking to remove the bitter coating, then soak for a few hours or overnight.
Brown Rice
Soaking brown rice can help reduce cooking time and improve its texture.
It also helps break down phytic acid and enzyme inhibitors, making the rice easier to digest and increasing nutrient absorption.
Barley
Soaking pearl barley before cooking can help soften the grains and reduce cooking time.
It can also make the barley more digestible.
