Soaking & sprouting beans, legumes and nuts

By Simple Happy Kitchen news |
August 9, 2021

Soaking and sprouting beans and legumes is a simple, time-tested practice that offers huge nutritional benefits. You can do this with almost any unsliced grains, seeds, legumes or nuts.

This process removes a lot of the phytic acid and other inhibitors. This makes protein and minerals (like iron, calcium and zinc) that were locked up inside the seed, bean or grain, more available for us to absorb. It also increases some vitamin content.

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Some reasons for soaking and sprouting foods

Additionally, sprouting beans, legumes or nuts makes food easier to digest and therefore can help with issues such as bloating and gas. The easiest foods to sprout are small beans like lentils and mung, as well as wheat and sunflower seeds.


  • Soak. Place your seed/grain/legumes in a large mason jar with enough water to submerge them, with an inch or two of water on top. The exact amount of water doesn’t matter – it’s only for soaking purposes.
  • Wait. Soaking and sprouting times vary among different grains, seeds, nuts, and legumes.
  • Rinse. When soaking is complete, rinse thoroughly. Continue rinsing until the water runs clear.
  • Sprout and grow. Rinse with filtered water at least twice a day. The goal is to rinse and drain thoroughly. As it starts to sprout, you’ll notice a tiny “tail” start to protrude from the seed. This means it’s growing and sprouting! You’ll know sprouting is complete when the seeds have a tail, or they’ve sprouted greens! Let it sprout.
  • Store. Keep sprouts fresh by wrapping them in a mesh cheesecloth or nut milk bag and storing them in the fridge. Use within 3-4 days.
Vegan book and page about soaking and sprouting

You can find the full sprouting and soaking guide in our Simple Happy Kitchen book!

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