Adapted from Ferment by Holly Davis.
Seeds contain compounds to deter pests and help preserve them for long-term storage, such as phytic acid, polyphenols, oxalates, lectins, tannins, enzyme inhibitors, complex carbohydrates, and saponins. The purpose of these compounds is to help preserve the seeds for long-term storage; unfortunately, from the perspective of a plant, a human is a pest, and therefore our digestive system is also something for the plant to guard against. This doesn’t save the seed from being digested, but it does prevent us from accessing all of its nutrients, and sometimes we suffer gastric distress from the process, or force those around us to suffer as well.
Soaking seeds leaches out the anti-nutrients and makes them easier to digest. Another important function of soaking is to activate the phytase the seeds contain; this is an enzyme that interacts with phytic acid to release its phosphorus and make other nutrients more bioavailable. The water also activates lactic acid bacteria naturally present on seed skins and triggers fermentation that is the first step to sprouting.
Nuts and seeds
Soak nuts and all brassica seeds overnight in lightly salted water. Soak hulled small seeds only 2 hours; flax and chia seeds only 30 minutes.
Grains
Soak whole or rolled grains overnight (8 - 12 hours) and buckwheat a little less (6 - 8 hours) before cooking them.
- Low phytase (add buckwheat/rye for phytase): rice, millet, corn, oats
- High phytase (acidify the water): amaranth, quinoa, buckwheat, rye, spelt, wheat, barley
Legumes
Soak robust beans 12 - 24 hours (24 - 48 for soy), changing water halfway through. Soak tender beans 8 - 12 hours (12 - 24 for black turtle beans and chickpeas).
- Robust (alkalize the water): adzuki, borlotti, cannellini, lima, great northern, pinto, and soy beans
- Tender (acidify the water): whole or split peas, black turtle beans, chickpeas, all lentils, dal, mung beans, black-eyed peas
Sprouting
To sprout grains, legumes, or brassica seeds:
- Soak per earlier directions
- Place in a wide-mouthed glass jar and tightly fasten a mesh screen or piece of coarsely woven fabric on top
- Stand the jar upside down at an angle to allow drainage and air circulation
- Cover jar with a tea towel (seeds sprout in darkness)
- Rinse well twice a day
- They are done once tails have sprouted; remove the tea towel and continue sprouting another few days if you want leaves
Nuts are not suitable for sprouting in jars, but still benefit from soaking (and subsequent dehydrating, if you don’t want to eat the soaked nuts right away).