why & how you should soak quinoa before cooking it

Have you ever wondered if you need to soak your grains before eating? If so, how long should you soak them? Today we’ll explore why some, such as the Weston A Price Foundation (WAPF), recommend soaking grains such as quinoa and how to do it! 

what is quinoa?

When I first starting looking into grain alternatives, I had no idea what quinoa was. Later, I learned it is an ancient grain that is said to have originated from the Andean region of South America.  It has become popular in health food circles due to being a good source of manganese, b vitamins, phosphorus, and magnesium.

You can find different varieties of quinoa at the store such as:

• red quinoa
• white quinoa
• black quinoa

Each variety tends to be favored for different recipes. For example, white quinoa tends to be best as a side dish. Whereas red or black works well in quinoa salad. You can use it in place of wild rice or couscous as a side dish in recipes. Some say that quinoa has a nutty flavor to them.

are there any health benefits to soaking grains?

Whole grains are highly recommended these days. If you look at the USDA’s MyPlate recommendations you will notice that it is suggested we consume quite a few. However, many of these grains do contain gluten. Obviously, what we eat has a large impact on our gut health. In the US, we have seen increasing rates of allergies, gluten intolerance, Celiac disease, and even leaky gut. 

Our ancestors use to soak or ferment ancient grains which helped increase digestibility and reduce phytic acid content. Phytic acid is considered an “anti-nutrient” as it can decrease the body’s absorption of zinc, iron, calcium, and magnesium. 

what are the benefits of using soaked quinoa? 

Using soaked quinoa may help to:

• decrease phytic acid content, which increases nutrient absorption
• remove bitter saponins, which can cause an unpleasant taste if not properly rinsed
• decrease cooking time

useful tools to soak quinoa

• fine-mesh strainer: Essential for rinsing quinoa thoroughly. Holding a pot lid, like with rice, often results in losing grains down the drain.
• pot: Useful for both soaking and cooking quinoa.
• glass bowl (optional):  Ideal if you prefer not to soak quinoa in the same pot you’ll cook it in.

how to soak quinoa

To soak quinoa you will need water, lemon juice or raw apple cider vinegar (ACV), and dried quinoa. The ratio of quinoa to water is 1:2. For every cup of quinoa, you’ll need two cups of water and one tablespoon of lemon juice or ACV.

steps to soak quinoa

1. Mix together 1 cup of quinoa, 2 cups of room-temperature water, and 1 tablespoon of lemon juice or ACV.
2. Allow the mixture to sit in a covered pot or large bowl in a warm place for at least 2 hours.
3. Alternatively, you can place the container in your refrigerator overnight or soak it for 12-24 hours.
4. After soaking, pour the quinoa into a fine-mesh strainer and drain the soaking liquid.
5. Rinse the quinoa thoroughly with cold water.

to cook quinoa

1. Add 2 cups of chicken broth or water to 1 cup of soaked quinoa.
2. Bring to a rolling boil.
3. Turn down to a simmer. Once the quinoa is soft and has absorbed all the liquid, fluff with a fork to make it light and fluffy.
4. Use in your favorite recipes!

You can also cook soaked quinoa in an Instant Pot or rice cooker if desired.

Extra Tips for Perfect Quinoa

• Warm water: Helps activate the soaking process, making quinoa easier to digest.
• Soaking liquid: Using lemon juice or ACV helps neutralize phytic acid for better nutrient absorption.
• Fine-mesh sieve: A must for rinsing quinoa to remove excess saponins.
• Airtight container: Store soaked and rinsed quinoa in an airtight container in the fridge if you’re not cooking it immediately.
• Cooking quinoa: Add a drizzle of olive oil and a pinch of unrefined sea salt while cooking for enhanced flavor.

Quinoa is not only a gluten-free alternative (make sure to get a brand that is certified gluten free to avoid cross contamination) but also a complete source of plant-based protein, containing all nine essential amino acids. It’s a great addition to vegan diets or anyone looking to incorporate more nutrient-dense, heart-healthy foods into their meals. With its high fiber content and rich nutrient profile, quinoa is a great way to support blood sugar regulation, gut health, and overall wellness.

Have you tried soaking quinoa before? Share your tips or favorite recipes in the comments below! Let’s inspire each other to enjoy healthier, more nutrient-dense meals.