Instant Pot Sprouted Brown Rice
You want to prepare your grains and beans with traditional methods, like soaking and sprouting, to reduce phytic acid and make them more digestible and nourishing… But, you can’t figure out how to cook your prepared grains in your pressure cooker. The user manual doesn’t tell you that! Here’s how to cook basic Instant Pot Sprouted Brown Rice that’s simple and nourishing! Download your FREE 7-Day Real Food Instant Pot Meal Plan!
One of my words for the new year is “back to basics”…
As I contemplated on the coming year and the intentions I wanted to set for myself, my home, and my blog, that phrase was on repeat in my mind and heart.
Back to basics… Back to basics… Over and over.
So, here I am, listening to and following that intention, getting back to the basics in life and in the kitchen.
Starting with beans, and now, rice!
Because it doesn’t get any more basic than basic beans and rice, does it??
Why Sprouted Brown Rice?
Good question! After all, there are a million websites that tell how to cook regular ol’ rice in the Instant Pot. And, you don’t even need to go to a website to learn how to cook rice in the IP. A quick glance at the grain-cooking chart in the Instant Pot user manual can tell you that.
Except… as I mentioned here, the Instant Pot’s user manual is sadly short on nourishing, traditional-type preparations.
It gives no instructions for how to cook soaked beans or sprouted beans. No indication on cooking time or liquid amount for soaked quinoa or soaked rice. Not even a mention of sprouted or soaked grains or beans of any kind.
Since you and I are believers in the Nourishing Traditions way of preparing our food to reduce phytic acid and make it more nourishing and digestible… that’s a problem.
I don’t know about you, but I’ve never sprouted my own rice. Soaking? Sure. Never sprouted. I didn’t even know buying sprouted rice was a thing for a long time!
And why would I need to sprout my own rice when I can buy it for relatively inexpensively?
According to my friend Wardee at Traditional Cooking School, the 3 grain preparation methods — soaking, sprouting, and souring (fermenting) — provide different levels of digestibility because each has its own level of effectiveness against phytic acid (the anti-nutrients that prevents proper digestion and mineral absorption in grains, nuts, seeds, and beans).
Soaking = Good.
Sprouted = Better.
Souring (Fermenting) = Best.
However, I’m not sure how one would sour/ferment rice, so in the case of brown rice, I think it’s safe to say that sprouting is the most effective way to reduce phytic acid and make it as nourishing and digestible as possible. (If you’re interested in learning more about traditional food preparations, you have to check out Wardee’s FREE traditional cooking video series!)
Switching from regular rice to sprouted rice is one simple ingredient swap you can count on to instantly add nutrition to your meals!
Instant Pot Sprouted Brown Rice
This Instant Pot Sprouted Brown Rice is THE answer for how to pressure cook sprouted rice. You won't find this info in the IP user manual!
Ingredients
- 2cupssprouted brown rice
- 2cupswater or bone broth
- 1tablespooncoconut oilbutter, avocado oilhttp://amzn.to/2F5D0sg, or rendered animal fat
- 1teaspoonsalt
Instructions
- Add all ingredients to the inner pot of the Instant Pot.
- Stir to combine.
- Make sure the seal is in place, then place the lid on the Instant Pot.
- Seal the vent.
- Press "Manual", then adjust the time to 18 minutes.
- When the pot beeps, allow the pot to naturally release pressure (NPR) for 10 minutes.
- Release any remaining pressure after 10 minutes of NPR.
- Open the pot and fluff the brown rice with a fork before serving or using in recipes.
Want More “Back To Basics” Instant Pot Recipes?
- FREE 7-Day Real Food Instant Pot Meal Plan
- Instant Pot Ranchero Beans {soaked, nourishing, no gas!}
- Perfect Soaked Rice (in the Instant Pot or any pressure cooker)
- How To Make Any Blended Soup In The Instant Pot
- Fluffy Soaked Quinoa In The Instant Pot
- How To Sprout Chickpeas & Cook Them In The Instant Pot
Do you prepare your grains and beans by soaking or sprouting?
Updated 05.02.2018
I tried this recipe last night with a couple of adjustments and it turned out perfect! Instead of salt, I used a 1″ piece of Kombu sea vegetable – also makes grains and beans more digestible. Thank you for sharing.
Don’t understand, followed recipe exactly, some rice overdone majority very undercooked. And salty.. picture..
Hi Suzanne, I’m sorry to hear that this method didn’t work for you. Do you live at a high altitude? Do you have a newer model Instant Pot or an original model? I have found that I have to add more liquid in my newer model than I did in my original. When I posted this recipe, I used my original 6-quart Instant Pot. And always salt to taste on any recipe. Every person’s salt preference is different and even different salts have different levels of saltiness. It’s always a good idea to salt based on your own taste preferences!… Read more »
Holy smokes, came out perfectly and was delicious. Thanks!
Wonderful! Thank you for taking the time to report!
I have sprouted red rice and plan to follow your recipe. Thanks for posting times for sprouted rice…I’m surprised it takes that long.
My question: must you release after 10 minutes, or can you let it go on to keep warm? THAT would be convenient, if it doesn’t turn the rice to mush.
I do think the rice would turn to mush if left on Keep Warm too long. Maybe 20-30 minutes would be fine, but I’d hesitate to do it much longer than that.
Hello, one question. My instant pot “manual” is “pressure cook”, and gives three settings, less, normal, and more. Which should I choose for the 18 minutes?
Unless otherwise noted, all my Instant Pot recipes are cooked on high pressure.
This is such a great tutorial! I’m coming off a January Whole30 and have yet to full reintroduce grains, so this will be handy for when I do.
Awesome!
Instant Pot inspires me to cook more and more!
This is a perfect side dish!
I’ve never sprouted my rice, but I totally like the idea that its easier to digest. Do you find it less irritating this way?
This looks so good, I’ve never tried it before!! I love that it can be done in the instant pot for maximum ease!
I love improving on basic ingredients like this, to make them more nourishing! The IP makes it so easy doesn’t it. 🙂
I haven’t tried rice in the Instant Pot yet but now I want to! So awesome that you’re filling in what the Instant Manual Manual has left out!!
It’s great that you’re adding to what Instant Pot doesn’t know and left out! Thank you, needed this! Yay for best digestion!
Great recipe and even though I don’t eat grains, I will be passing this on to some of my clients that do.
I have only made rice once in the IP and it didn’t work. I will give it another go with your recipe!