Soaking quinoa is the healthiest way to prepare quinoa, and it also tastes the best. Learn how to make soaked quinoa yourself in a few simple steps!
I’ve tried to cook quinoa for years, but I wasn’t a huge fan of the flavor. Even when I rinsed it, I felt like it still had a strong, slightly bitter flavor.
When I learned about the benefits of soaking grains, I decided to try soaking quinoa. I discovered that it not only makes quinoa healthier, but it makes it taste so much better too!
Since the quinoa no longer has such a bitter flavor, it’s more versatile and can even be used in sweeter dishes such as leftover quinoa pudding! Now soaking quinoa is a regular part of my routine, and it’s taken my ability to cook quinoa to the next level.
Why Quinoa?
Quinoa is a delicious and nourishing whole grain that makes a wonderful side dish or recipe ingredient.
High in protein â Quinoa is a complete protein and one cup (cooked) contains 8 grams of protein.
Good source of vitamins & minerals â Itâs one of the most nutrient-dense grains you can eat.
Full of fiber â Eating quinoa is a great way to make sure youâre getting enough fiber in your diet!
Mild flavor â While it has a heartier flavor than white rice, properly prepared quinoa has a mild, neutral flavor that works well in numerous dishes. If the quinoa youâve eaten tastes bitter, chances are it wasnât rinsed or soaked.
Gluten free â Quinoa is naturally gluten-free, so most people can enjoy it.
Widely available â Some of the healthiest grains are harder to source, but not quinoa! You can easily find it at most grocery stores.
Benefits of Soaking Quinoa
Quinoa is widely known to be a healthy grain, however, if you don’t soak your quinoa before cooking it, you’re missing out on a significant portion of the nutrition!
Activates enzymes – Like most grains, quinoa contains natural enzymes that aren’t activated until it’s soaked.
Reduces anti-nutrients – Physic acid and saponins are the primary anti-nutrients in quinoa, and soaking reduces the amount. In addition to contributing to quinoa’s bitter flavor, anti-nutrients also inhibit your body’s ability to absorb nutrition.
Soaking Grains Around the World
Throughout history almost every culture has soaked, sprouted, or fermented their grains before using them. And still today, in more traditional cultures, many people make this a daily practice.
Here are some examples of the preparation of grains throughout history:
- Sourdough bread dating back to Ancient Egypt
- Soaked corn for porridge in Africa
- West African hausa koko made from fermented millet
- Fermented corn throughout the Americas since before the Incas
- Soaked rice in Chinese traditional medicine
How to Use Soaked Quinoa
Soaked quinoa has a slightly softer texture and milder flavor than unsoaked quinoa, and it can be used just like any other quinoa.
- Rice substitute
- In soups and stews
- Side dish
- In salads
- In wraps, sandwiches, or tacos
Tools You May Need
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Ingredients for Soaked Quinoa
Quinoa – You can use any type of quinoa you prefer.
Water – Since the quinoa will absorb a lot of the water, make sure to use clean drinking water.
Apple cider vinegar – If you prefer, you can substitute another acidic liquid such as lemon juice, whey, or kefir. I often use unflavored water kefir.
Optional: Toppings – You can add toppings such as butter, coconut oil, olive oil, salt, spices, and herbs.
How to Make Soaked Quinoa
Step 1: Start by adding the quinoa to a medium sized bowl. Then add water and apple cider vinegar and stir.
If lots of quinoa ends up on the sides of the bowl, scrape it back down into the water.
Step 2: Cover the bowl with a cloth and let it sit at room temperature for at least three hours, but preferably overnight. Depending on when you would like to cook it, you can let it soak for up to 24 hours.
Step 3: When you are ready to cook the quinoa, pour it into a mesh strainer and rinse it until the water runs clear.
Step 4: Place the rinsed quinoa in a medium sized saucepan and place on the stove on medium-high heat, stirring occasionally.
Step 5: Once it has begun to simmer, reduce to medium-low heat, cover, and cook for 10 minutes or until the water is completely absorbed, continuing to stir every few minutes.
Step 6: Once the water has been completely absorbed by the quinoa, remove it from the heat.
Add any spices, oils, or toppings of your choice and serve warm. You can also use it in any recipe that calls for cooked quinoa.
If you try this recipe, let me know in the comments! Tag me on Instagram @violet_rightathome
More Traditionally Prepared Recipes
How to Sprout Beans at Home – Easiest Method
Easy Homemade Yogurt without a Yogurt Maker
Soaked Quinoa
Soaked quinoa is the healthiest and most delicious way to prepare this amazing grain! Use it in various recipes or as a side dish to complete a meal.
Ingredients
- 1 cup quinoa
- 1 tablespoon apple cider vinegar
- 2 1/2 cups water for soaking
- 1 1/2 cups water for cooking
- Optional: toppings
Instructions
- In a medium bowl, stir together the quinoa, water for soaking, and apple cider vinegar.
- Cover and let sit at room temperature overnight or for at least 3 hours.
- When you're ready to cook it, pour the quinoa into a mesh strainer and rinse under cold water until the water runs clear.
- Place in a medium saucepan and add the water for cooking.
- On medium-high heat, bring it to a simmer, stirring occasionally.
- Turn to medium-low, cover, and let simmer for 10 minutes or until the water has absorbed, stirring occasionally.
- Remove from heat and serve with toppings of your choice or use in a recipe.
Notes
Topping ideas: Butter, coconut oil, olive oil, salt, spices, herbs
Nutrition Information:
Yield: 3 Serving Size: 1 cupAmount Per Serving: Calories: 75Total Fat: 1gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 0mgSodium: 17mgCarbohydrates: 13gFiber: 2gSugar: 1gProtein: 3g
Nutrition information is automatically calculated, so should only be used as an approximation.
