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@ n2da
2025-03-21 03:46:33Benefits
Lactofermentation enhances the digestibility and nutritional value of rice by encouraging the growth of beneficial lactic acid bacteria. These probiotics support gut health, improve nutrient absorption, and may reduce phytic acid and other antinutrients found in grains. It also gives the rice a slightly tangy flavor and improved texture.
Ingredients
- 1 cup uncooked white or brown rice
- 2 cups filtered or de-chlorinated water (for fermenting. That said my city tap water works fine...)
- 1–2 tablespoons whey (strained from yogurt), sauerkraut juice, or a probiotic starter (optional but helpful)
- Additional water for rinsing and cooking
Instructions
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Rinse the Rice\ Thoroughly rinse 1 cup of rice under cold water to remove excess starch.
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Soak and Ferment
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Place rinsed rice in a clean glass jar or bowl.
- Add 2 cups of filtered or dechlorinated water.
- Stir in whey or other starter, if using. This accelerates fermentation, but rice will still ferment naturally without it.
- Use an airlock, cover loosely with a cloth or lid (not airtight - If you do 'airtight' just burp it a few times a day. Or a rubber glove with a small hole in it instead of the lid works too) and leave at room temperature (65–75°F / 18–24°C) for 24 to 48 hours.
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Stir once or twice daily. You may notice small bubbles or a slight sour smell — both are signs of healthy fermentation.
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Drain and Rinse\ After fermentation, pour off the soaking water and rinse the rice well to remove excess acidity and reduce any strong sourness.
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Cook as Usual\ Cook the rice using your preferred method (stove-top, rice cooker, etc.), adjusting water ratios slightly if needed. Fermented rice often cooks a bit faster and may require slightly less water.
Notes
- Fermentation time depends on temperature; warmer environments speed up the process.
- For brown rice, a 48-hour ferment is ideal to soften the grains and enhance digestibility.
- The fermented soaking water can be saved as a starter for future batches.