How to Cook Soaked Rice

Pre-soaking rice is a time-honoured tradition found in many cultures around the world, and it’s known for making rice easier to digest and more nutritious. By soaking rice, we can reduce the levels of phytates and other anti-nutrients, which can be tough on our digestive systems. This is especially helpful for those with compromised gut health, such as people with autoimmune conditions, digestive issues, eczema, or arthritis. For those with a healthy gut, pre-soaking isn’t necessary, as their bodies can handle these anti-nutrients just fine. So, if you’re looking for a gentler way to enjoy rice, give pre-soaking a try!

But… if you try to cook pre-soaked rice the same as you cook non-soaked rice, you’ll end up with a gluggy mess! Try this method for less gluggy, “activated” rice.

How to Cook Soaked Rice

Cook Time: 15 minutes
Total Time: 15 minutes


For Soaking (Any Rice)

  • 1 cup rice brown / white / sushi / arborio
  • 1 splash lemon juice / apple cider vinegar something acidic
  • water enough to cover

For Cooking White Rice

  • 1 cup rice drained + rinsed
  • 1 cup water or broth

For Cooking Brown Rice

  • 1 cup rice drained + rinsed
  • 1.5 cup water or broth
  • good fat (butter/MCT oil) optional


To Cook The Rice

  • 1. Combine ingredients into a saucepan
  • 2. Bring to a boil
  • 3. Cover with lid and turn down to a gentle simmer
  • 4. Cook until water is fully absorbed. If it's taking too long and it's fully cooked but there's still water on the bottom or it's gluggy, take the lid off and cook on low for a few mins to allow excess moisture to escape.
    White will be quicker than brown, but even brown shouldn't take longer than 20mins.
Tried this recipe?Let us know how it was!
Course Freezer Friendly, Side Dish
Value Vegan, Vegetarian
Author: Laini Oldfield

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About the Author: Laini Oldfield

Laini is a mum of 5 and creator of STACKD Wholefood Blends, The Wholefood Collective + The No Fuss Nourished Method. She's coached tens of thousands of people on how to feel amazing using nutrition. She has a particular love for helping parents learn how to nourish their children and themselves without losing their marbles. Unconventional smoothies are Laini's obsession, and she's even developed a range of organic wholefood booster blends that target particular health goals and deliver maximum goodness in one complete and balanced meal. When she's not with her own family or coaching other families, you'll probably find her at the beach soaking up the sun and getting some much needed solitude.

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