Get the Nutty Benefits: How to Soak Walnuts

Walnuts are one of the healthiest nuts on earth. They are high in protein, fiber, healthy fats, vitamins, and minerals. Soaking walnuts before eating is a simple way to improve their nutrition and digestibility. In this article, we will discuss the benefits of soaking walnuts, how to soak them, and some delicious recipes to enjoy soaked walnuts.

Why Soak Walnuts?

Soaking walnuts can enhance the nutritional benefits and quality of the nuts. Here are some of the benefits of soaking walnuts:

Increase Digestibility

Walnuts contain an enzyme inhibitor called phytic acid that can impair the digestion and absorption of nutrients in the nuts. Soaking walnuts can reduce the phytic acid content and make the nuts more digestible.

Improve Nutrient Absorption

Soaking walnuts can also improve the absorption of nutrients in the nuts, including protein, fiber, healthy fats, vitamins, and minerals. Soaking can help neutralize the enzyme inhibitors in the nuts and release the nutrients for better absorption.

Reduce Bitterness

Soaking walnuts can reduce the bitterness and astringency of the nuts, making them more palatable and delicious. This is because soaking can remove some of the tannins and other bitter compounds in the walnuts.

Enhance Texture

Soaking walnuts can also enhance the texture and crispiness of the nuts. Soaking can help soften the nuts and make them less chewy and hard, making them easier to eat and enjoy.

How to Soak Walnuts?

Now that you understand the benefits of soaking walnuts, let’s learn how to soak them. Here is a step-by-step guide to soaking walnuts:

Step 1: Choose Fresh Walnuts

Choose fresh, high-quality walnuts that are not rancid or moldy. You can buy shelled or unshelled walnuts, but unshelled walnuts are easier to check for freshness.

Step 2: Rinse the Walnuts

Rinse the walnuts under running water to remove any dirt or debris on the surface of the nuts.

Step 3: Soak the Walnuts

Place the walnuts in a bowl or container and cover them with water. Add a pinch of salt and stir well. Let the walnuts soak for at least 4-8 hours, or overnight if possible.

Step 4: Drain and Rinse the Walnuts

Drain the soaking water and rinse the walnuts under running water. The nuts should feel plump and slightly soft to the touch.

Step 5: Dry the Walnuts

Spread the walnuts on a clean kitchen towel or paper towel and pat them gently to remove excess water. Let the walnuts air dry for a few hours or until they are completely dry.

Recipes to Enjoy Soaked Walnuts

Soaked walnuts can be enjoyed as a snack or added to various recipes for extra nutrition and flavor. Here are some delicious recipes to try:

Walnut Milk


  • 1 cup soaked walnuts
  • 4 cups filtered water
  • 1-2 dates or honey to sweeten (optional)
  • A pinch of salt


  1. Drain and rinse the soaked walnuts.
  2. Add the walnuts and filtered water to a blender and blend until smooth.
  3. Strain the mixture through a nut milk bag or cheesecloth to remove the pulp.
  4. Add sweetener and salt to taste.
  5. Store the walnut milk in a glass jar or bottle in the refrigerator for up to 5 days.

Walnut Pesto


  • 2 cups fresh basil leaves
  • 1 cup soaked walnuts
  • 1/2 cup grated parmesan cheese
  • 2 garlic cloves
  • 1/2 cup olive oil
  • A squeeze of lemon juice
  • Salt and pepper to taste


  1. Drain and rinse the soaked walnuts.
  2. Add the basil leaves, walnuts, parmesan cheese, garlic, and lemon juice to a food processor and pulse until finely chopped.
  3. With the machine running, slowly pour in the olive oil until the mixture forms a smooth paste.
  4. Add salt and pepper to taste.
  5. Serve the walnut pesto over pasta, vegetables, or as a dip.

Frequently Asked Questions about Soaking Walnuts

Here are some common questions and answers about soaking walnuts:

  • What are the benefits of soaking walnuts? Soaking walnuts can increase their digestibility, improve nutrient absorption, reduce bitterness, and enhance the texture and crispiness of the nuts.
  • How long should you soak walnuts? You should soak walnuts for at least 4-8 hours or overnight if possible.
  • Do you need to rinse soaked walnuts? Yes, you should rinse soaked walnuts to remove any excess phytic acid and improve their taste and texture.
  • Can you eat soaked walnuts every day? Yes, you can eat soaked walnuts every day as part of a healthy balanced diet.
  • Are soaked walnuts healthier than raw walnuts? Soaked walnuts may be slightly healthier than raw walnuts due to their improved digestibility and nutrient absorption.



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