How to Sprout Brown Rice


Brown rice is the lovely star of the health food community. It is naturally gluten-free, a whole grain, and thought to be one of the “cleanest” starch foods one can eat.

Unfortunately, like all whole grains, it contains anti-nutrients. These anti-nutrients may be hard on the human body but they are put there for a reason. These anti-nutrients protect the rice seed from early germination and destruction.

In order to neutralize these common anti-nutrients, which are found in all types of grain, legume, and nut seeds, you have a few options. Some choose to ferment rice, and allow the lactic acid to break down many of the anti-nutrients. Others prefer to soak the rice, which is a bit of a half-step to the sprouting method. The soaking of rice does not fully do the job of making the rice easier to digest.

Sprouting, on the other hand, can aid in the release of the nutrients in the grain as well as the neutralization of the anti-nutrients in the hull. Sprouting rice is fairly simple and can be done at home with equipment you probably have on hand. 

Choose any type of whole grain brown rice, from short- to long-grain or even a sweet or sushi-type rice.

To Sprout:

  1. Rinse brown rice in a sieve and place in a glass jar or bowl. Adddouble the volume of warm water, cover loosely with a towel to keep bugs out, and set aside in a warm area of the kitchen for about 12 hours.
  2. Pour the rice back into the sieve and drain the soaking liquid. Rinse well with fresh water, and shake off excess moisture. 
  3. At this point you can return the rice to the vessel you soaked it in, cover it back up with water and repeat the draining-rinsing-soaking steps 2 to 3 times per day. Or, you can leave the rice in the sieve over a bowl, cover loosely with a towel, and repeat the rinsing and draining process 2 to 3 times per day.
  4. After 1 to 2 days you will begin to see a very tiny sprout emerge from the end of the grain of rice. This is the point at which you want to “harvest” your rice or cease the sprouting process. If the process continues and the sprout grows further you may affect the flavor of the rice. 
  5. After letting it drip dry, use right away or store in the refrigerator for several days. 
  6. When cooking sprouted rice take into account that the amount of water needed will be less than usual because the grains have already absorbed quite a bit of moisture. The cook time will also be shorter.


Ready to learn more?



Related Articles & Recipes:


Related Products:

Art of Gluten-free Sourdough Baking Book

The Art of Gluten-free Sourdough Baking Book by Sharon Kane

Water Kefir Grains Water Kefir Grains
Spelt Sprouted Flour Sprouted Flours

Free eBook Library Access & Weekly Newsletter

Sign up today for free access to our entire library of easy to follow eBooks on creating cultured foods at home, including Lacto-Fermentation, Kombucha, Kefir, Yogurt, Sourdough, and Cheesemaking.
  • Library of eBooks for making your own cultured foods
  • Weekly newsletter filled with tips & tricks
  • Expert advice articles, recipes, and how-to videos
  • Join 150,000+ other health-conscious readers
  • We never share your information!
first name last name email address