Why you need to soak quinoa (and other grains) in water – GOOD SHAPE

deymos/ThinkStock/Getty Images (/)

Soaking grains and cereals in water before cooking is important to eliminate phytates – substances that prevent the absorption of nutrients, such as calcium and iron. This process also prevents them from fermenting and causing that stuffed belly feeling.

Grains and legumes: chickpeas, beans (all, including azuki), lentils, fava beans. Time: ideal 24 hours, minimum 8 hours. Important: Dispense the water, always! Then cook as normal.

Cereals: quinoa, amaranth, buckwheat, millet, pearl barley, wheat. Time: 8 hours. Important: Dispense the water, always! Then cook or spread in a mold and place in a low oven (150°C) until dry (stir occasionally). Quinoa, for example, has a milder flavor.

Chestnuts: almond, Brazil nut, peanut. Soaking chestnuts in water helps eliminate toxins, usually from improper storage. And this is very common! Time: 8 hours. Important: Dispense the water, always! Then use it to make vegetable milk (blend it in a blender with filtered water). If using in salad or granola, place in a low oven (150°C) until dry (stir occasionally).