You may have seen them in a health food store or a gourmet restaurant, looking like loose tangles of little pale threads with tiny unopened peas at the top. You may even have tasted them and decided “not bad”, because of their fresh, lively taste and texture. But have you ever tried making your very own sprouts? Here’s your easy, go-to guide to soaking and sprouting grains, legumes, nuts and seeds.
I clearly remember the first time I decided to grow my own sprouts. I was at a college, transitioning to a plant-based diet, and on a tight budget. Sprouting seemed ideal because it provided a lot of nutrition for a low price. So, I bought some alfalfa sprouting seeds and broccoli sprouting seeds (because they were the most readily available), a jar with a sprouting lid, and began to grow my own sprouts.
I always remind my mom how she doubted me when she saw my sprouting jars on the kitchen counter. You see, before I found my passion for sprouting, I’d never been able to keep a plant alive for more than a few months. But sprouting was different. It was something so simple as seeing the little green leaf pop out of the seed that got me really excited.
I’ve been sprouting for almost ten years now. I still grow alfalfa sprouts and broccoli sprouts, but have also branched out into sprouting a variety of beans, grains, and seeds. Why? Because there are so many health benefits that come with the sprout.
What Are Sprouts
While there’s no standard definition, sprouts are essentially seeds in a transition phase to a new plant. At just the right time, temperature and moisture level, the seeds begin to sprout, growing into a new plant. The seeds can come from any plant-based food including vegetables, legumes, grains, nuts, and seeds.
When you think of seeds, you probably think of sunflower, pumpkin, and flax seeds. But grains, legumes, and nuts qualify as well. All of these seeds, with a few exception (see the sprouting chart for more information), can be sprouted.
Sprouting Seeds
Do you need special sprouting seeds to grow sprouts? Technically, no. I often pick up a bag of raw organic chickpeas or mung beans from my local health food store, and they sprout just fine. (It’s imperative that you choose organically-grown ingredients as conventionally grown seeds are often irradiated, making them difficult, or even impossible to germinate).
There are two reasons why you might want to buy sprouting seeds though. First of all, sprouting seeds are all tested and verified to be free of harmful bacteria and pathogens, such as e.coli and salmonella. Sprouting seeds providers make sure their seeds are very clean because they know that any bacteria and pathogens thrive in the sprouting environment. The chickpeas you buy at a regular grocery store? Those are meant to be boiled at high heat to kill any pathogens.
Benefits of Sprouting
Sprouts are one of the easiest foods you can grow at home. They don’t require almost any space (if you can fit a mason jar on your counter, then you have enough space). You don’t need any special equipment (a mason jar and a piece of cheesecloth is all you need). They grow easily and quickly in any climate and donβt rely on soil or sun (all they need is moisture and air). You can harvest them within a few days. And as if that wasn’t enough, you don’t even have to cook them.
More importantly though, sprouting offers many health benefits.
Improved Digestion
Sprouts contain an unusually high number of enzymes. It is estimated that there are up to 100 times more beneficial enzymes in sprouts than in raw vegetables! These enzymes help boost various metabolic processes and chemical reactions within the body, specifically when it comes to digestion.
If youβve ever had troubles digesting a particular grain or legume, I highly recommend trying it sprouted before writing it off all together. You might be pleasantly surprised that sprouted beans or sprouted grains donβt bother your body.
Lower Anti-Nutrient Content
Anti-nutrients are naturally occurring compounds that interfere with the body’s ability to absorb essential nutrients within the plants. The most common anti-nutrients include phytic acid, enzyme inhibitors, lectins, saponins, and polyphenols.
Sprouting helps drastically cut down on the levels of these anti-nutrients and improve nutrient absorption. (1) In fact, soaking and sprouting for even one day can reduce the anti-nutrient content by 90% or more.
Sprouts are also an excellent source of enzyme inducers that protect against chemical carcinogens. (2)
Increased Nutritional Value
There aren’t a lot of studies on sprouted foods, but the ones that exist seem to support the idea that sprouts pack an extra nutritional punch. With sprouts you get a higher vitamin content (anywhere from 3 to 12 times!), increased essential fatty acid and fiber content, and increased bio-availability of minerals and protein.
Many of the benefits of sprouts relate to the fact that, in their initial phase of growth, the plants contain more concentrated amounts of nutrients. As a result, you need to eat far less sprouts, in terms of amount, compared to a mature plant.
How to Grow Sprouts
There are countless resources on this topic online, and even whole books written about sprouting, so I am presenting you with a very simple, yet rather foolproof technique.
How to Sprout Grains, Legumes, Nuts & Seeds
I think the reason most people donβt sprout is because it sounds so intimidating. But let me tell you – it’s really not that hard at all. I know that we are all busy people, but sprouting does not take much time, and will give you much in return.
Here’s my step-by-step sprouting process (adapted from Nourishing Traditions):
- Soak – place the raw unsprouted seeds into a sterilized large mason jar and cover them with 2-3 times the amount of pure and filtered water (e.g. 1 cup seeds : 2-3 cups water). Skim off any seeds that are floating. Let the seeds soak for the given time (refer to the chart below). You can leave the jar open (that’s what I normally do) or cover it with a sprout lid or a piece of cheesecloth.
- Drain and rinse – if you don’t have a sprouting lid, put a piece of cheesecloth over the mouth of the jar and secure it with a rubber band. Drain the seeds, letting all the water run out. Run cool water through the sprouting lid/cheesecloth, swish the seeds around and drain. Repeat, then set the jar in a bowl or on your dish rack at a 45Β° angle so that any remaining water can drain out, but air can easily get in. The seeds don’t need sunshine, but they do need to be able to breath. I usually keep my mason jars on a kitchen counter with indirect sunlight.
- Sprout – keep rinsing the seeds with pure and filtered water several times a day. The goal is to rinse the seeds and drain the rest of the water off.
- Grow – when the seeds begin to sprout, you’ll notice a tiny “tail” coming out of the seed. The tail should be at least the length of the seed itself. If it’s not quite there yet, continue with the rinsing and draining process until it is. Some seeds take up to 5 days.
- Store – chances are that you won’t it all your sprouts right away. If that’s the case, let the sprouts drain for at least 8 hours after their last rinse (wet sprouts spoil quickly!). Then line a glass container with a clean kitchen towel (or a few pieces of paper towel), put the air-dried sprouts in, wrap them up, and then close the container. If stored properly, the sprouts will last for about a week.
How to Sprout Mucilaginous Seeds
- Prep – soak a terracotta dish in water for a few minutes to moisten it. Place the terracotta dish into a glass baking dish filled with 1/4″ filtered water so the terracotta dish keeps absorbing water.
- Soak – sprinkle the seeds in a single layer into the terracotta dish (there should be space between seeds to allow them to spread while growing). Lightly spritz the seeds to moisten them thoroughly. There should be no standing water in the terracotta dish so your seeds don’t turn into gel.
- Sprout – cover the glass dish with a lid to trap in moisture. (This will keep you from spritzing every day. I don’t typically have to add any additional water or spritz the seeds after this initial watering).
- Grow – when the seeds begin to sprout, you’ll notice a tiny “tail” coming out of the seed. The tail should be at least the length of the seed itself. If it’s not quite there yet, continue with the rinsing and draining process until it is. Mucilaginous seeds can take up to 7 days.
- Store – if you don’t eat all your sprouts right away, keep them in the fridge.
Sprouting Chart
Grains |
Soak |
Rinse / Drain |
Harvest |
|---|---|---|---|
| Amaranth | 20-30 minutes | 2-3 times/day | 2-4 days |
| Barley | 6-12 hours | 2 times/day | 2-3 days |
| Black Rice | 9 hours | 2 times/day | 3-5 days |
| Brown Rice | 4-24 hours | 2 times/day | 2-4 days |
| Buckwheat Groats | 30 minutes | 2-3 times/day | 1-3 days |
| Corn | 8-12 hours | 2 times/day | 3-4 days |
| Kamut | 6-12 hours | 2 times/day | 2-3 days |
| Millet | 6-10 hours | 2 times/day | 1-3 days |
| Oat Groats | 0.5-1 hour | 2 times/day | 1-3 days |
| Quinoa | 20-30 minuts | 2-3 times/day | 1-3 days |
| Rye | 6-12 hours | 2 times/day | 2-3 days |
| Wheat Berries | 6-12 hours | 2 times/day | 2-3 days |
| Wild Rice | 4-24 hours | 2 times/day | 2-4 days |
Legumes |
Soak |
Rinse / Drain |
Harvest |
|---|---|---|---|
| Adzuki Beans | 8-12 hours | 2-3 times/day | 5-6 days |
| Alfalfa | 8-12 hours | 2-3 times/day | 2-4 days |
| Black (Beluga) Lentils | 7 hours | 2-3 times/day | 2-3 days |
| Black Turtle Beans | 8-12 hours | 2-3 times/day | 2-4 days |
| Black Eyed Peas | 8-12 hours | 2-3 times/day | 2-4 days |
| Brown Lentils | 7 hours | 2-3 times/day | 2-3 days |
| Cannellini Beans | 8-12 hours | 2-3 times/day | 2-4 days |
| Chickpeas | 8-12 hours | 2-3 times/day | 2-4 days |
| Great Northern Beans | 8-12 hours | 2-3 times/day | 2-4 days |
| Green Lentils | 7 hours | 2-3 times/day | 2-3 days |
| Green Peas | 8-12 hours | 2-3 times/day | 2-3 days |
| Kidney Beans* | 8-12 hours | — | — |
| Mung Beans | 8-12 hours | 2-3 times/day | 2-5 days |
| Navy Beans | 8-12 hours | 2-3 times/day | 2-4 days |
| Peanuts | 4-12 hours | 2 times/day | 2-4 days |
| Red Clover | 8-12 hours | 2-3 times/day | 5-6 days |
| Red Lentils | 8-12 hours | 2-3 times/day | 2-3 days |
| Soy Beans | 2-12 hours | 2-3 times/day | 2-6 days |
| Yellow Peas | 8-12 hours | 2-3 times/day | 2-3 days |
Nuts & Seeds |
Soak |
Rinse / Drain |
Harvest |
|---|---|---|---|
| Almonds | 8-12 hours | 2-3 times/day | 2-3 days |
| Brazil Nuts | 3 hours | — | no sprouting |
| Cashews | 2-4 hours | — | no sprouting |
| Chia Seeds** | — | — | 4-6 days |
| Flax Seeds** | — | — | 4-6 days |
| Hazelnuts | 8 hours | — | no sprouting |
| Hemp Seeds | 4-12 hours | 2-3 times/day | 3-6 days |
| Macadamia Nuts | 2 hours | — | no sprouting |
| Pecans | 6 hours | — | no sprouting |
| Pistachios | 8 hours | — | no sprouting |
| Pumpkin Seeds | 8 hours | 2-3 times/day | 1-2 days |
| Sesame Seeds | 8 hours | 2-3 times/day | 1-2 days |
| Sunflower Seeds | 8 hours | 2-3 times/day | 2-3 days |
| Walnuts | 4 hours | — | no sprouting |
Vegetables |
Soak |
Rinse / Drain |
Harvest |
|---|---|---|---|
| Broccoli | 8-12 hours | 2-3 times/day | 3-6 days |
| Cabbage | 6-12 hours | 2-3 times/day | 3-6 days |
| Fenugreek | 6-12 hours | 2-3 times/day | 4-6 days |
| Garlic | 8-12 hours | 2-3 times/day | 10-14 days |
| Kale | 6-12 hours | 2-3 times/day | 3-6 days |
| Kohlrabi | 6-12 hours | 2-3 times/day | 5-7 days |
| Mustard | 6-12 hours | 2-3 times/day | 3-6 days |
| Onion | 8-12 hours | 2-3 times/day | 10-15 days |
| Pea Shots | 8-12 hours | 2 times/day (plant on day 2) | 10-14 days |
| Radish | 6-12 hours | 2-3 times/day | 3-6 days |
| Tatsoi | no | no (plant on day 1) | 5-14 days |
*Kidney beans contain a toxic lectin called phytohaemagglutinin once they sprout. They can be soaked, but shouldn’t be sprouted.
**Chia seeds and flax seeds are mucilaginous seeds, which are a bit more difficult to sprout. These seeds absorb water and take on a gel-like texture during the process of sprouting. This is normal and results in sprouts within a few days.
How to Use Sprouts
Sprouts can be eaten raw, cooked, or dehydrated. Sprouts that are eaten raw or cooked are referred to as “wet sprouts”; dehydrated sprouts are referred to as “dry sprouts”.
Raw Sprouts & Cooked Sprouts
- Grains – I don’t normally eat (wet) sprouted grains in their raw state. My favorite way to prepare them is to either cook them into a porridge (buckwheat or oat groats make an incredible porridge) or serve them as a side dish (my go-to grains for a side dish are brown rice and quinoa).
- Legumes – I always cook sprouted legumes and use them the same as unsprouted legumes – sprouted hummus, sprouted dal, sprouted chili . . . you name it.
- Nuts and seeds – sprouted nuts and/or seeds are an excellent snack. If I’m making a snack for my daughter, I usually mix sprouted nuts with some dried fruit and make a trail mix out of them.
- Vegetables – whenever possible, I top my salads and sandwiches with some broccoli sprouts or kale sprouts. Compared to grains and legumes, vegetable sprouts are light in texture and very pleasant to eat even in their raw state. This is true for alfalfa sprouts as well.
While raw sprouts are incredibly nutritious, not all sprouts should be eaten raw. In fact, some sprouted legumes are toxic until cooked. Other legumes and some grains are still very hard to digest when raw. In her book Nourishing Traditions, Sally Fallon recommends not only cooking sprouted legumes, but also warns against eating high amounts of raw sprouted grains.
However, we must warn against over consumption of raw sprouted grains as raw sprouts contain irritating substances that keep animals from eating the tender shoots. These substances are neutralized in cooking. Sprouted grains should usually be eaten lightly steamed or added to soups and casseroles. (p. 113)
Other sprouts including vegetables, nuts and seeds are fine to eat raw.
Dehydrated Sprouts
- Grains – when I was in college, buckwheat groats and oat groats were my go-to cereal breakfast. Topped with some fresh berries and almond milk, it made for a delicious breakfast.
- Legumes – I’ve never used sprouted dehydrated legumes for anything but for grinding them into sprouted flours.
- Nuts and seeds – raw grain-free granola makes not only for a delicious breakfast, but also a snack on the go.
Sprouting Equipment
If you’re new to sprouting, I wouldn’t recommend buying any equipment specifically designed for sprouting. All you need, really, is a glass jar (it doesn’t even have to be a mason jar), a piece of cheesecloth, and a rubber band.
I use a wide mouth quart mason jar (for smaller batches of sprouts) and a wide mouth half a gallon jar (for larger batches of sprouts). Since I grow a lot of sprouts, I have considered buying an actual sprouting jar, but I don’t think it’s worth it, to be honest. Sprouting jars are a lot of mark up for pretty much the exact same thing you get when you buy a mason jar.
I have, however, purchased sprouting lids that fit on wide mouth mason jars because they make the process or rinsing and draining really easy.
Photo credits: Β© Benoit Daoust | Dreamstime.com
Tried green split peas – no sprouting. Are we talking about the whole peas.
Gundry says sprouting doesn’t lower lectins level.
Thank you for reaching out! Yes, you can sprout green split peas – I have done it several times (both yellow and green split peas) and never had any problems. Can you tell me what exactly went wrong? How many days were you soaking/rinsing the split peas? Hmm, I have read an interview with Dr. Gundry (I am sure I can still find the link if you’re interested) in which he said that soaking and sprouting legumes does diminish their lectin content. However, he also said that sprouting increases the lectin content of grains. Is that what you meant?
Hey just getting into sprouting thanks for the great article and responses. I was wondering if you need a sprouting lid for soaking or if it’s okay to use a normal lid, and if refrigeration is required during any stage of sprouting anything. I was also confused what legumes you can eat as a raw sprout and which are best cooked. I like the idea of raw because I am on the road and do not have a kitchen, and I like the idea of not cooking out enzymes and prebiotics. Right now I have some split peas, lentils, and mung beans. Sorry for so many questions and if I missed them in your article, but I am sharing this article all over π it’s really helpful!
Hi Andrew – I am glad you enjoyed the article π 1. You don’t necessarily need a sprouting lid for the soaking phase. A piece of cheesecloth with a rubber band will be just fine. The cheesecloth will allow the seeds to breathe while preventing any dust or debris getting into the jar. 2. You only want to refrigerate sprouted seeds (no refrigeration required before your seeds are done sprouting and ready for consumption). 3. There are two reasons eating raw sprouts is risky. The first reason applies to all sprouts – they are grown in warm, humid conditions in which harmful bacteria such as E. coli and Salmonella also happen to thrive. The second reason only applies to grains and legumes – both grains and legumes contain toxins that are altered and deactivated by cooking. Eating a little is fine, but eating large portions or eating too frequently is likely to be problematic. Hope it helps. Feel free to reach out if you have any other questions, Andrew!
Hey Petra,
Thanks so much! I have been travelling a lot but now have time to reply. I’m also fortunate to have access to a nice kitchen for the next 3 months (staying at my family’s cabin). I want to use this time to master sprouting and cooking in general, particularly beans and legumes. Your answers cleared up a lot but I’m still a little confused just because of how much seemingly conflicting information is out there. I’ll try to be as simple as possible:
1. Would you recommend a pressure cooker?
2. Do all legumes, seeds, and beans, need to be soaked prior to cooking or eating? I’m particularly curious about lentils because I love them and want to get the most nutrition out of them as possible. I have issues digesting food and want to cook foods that will not only help me digest but also easily digest. My confusion is because many people online say do not soak lentils as it releases toxic chemicals? But cooking them should deactivate them right? I feel like they’re wrong but want to clear things up.
2. I also just bought a bunch of raw sprouted lentils, adzukis, and green peas from Whole foods that said they were tested for e-coli and salmonella. They seemed to digest well and were tasty but required a lot of chewing (energy). The only benefit of this seems to be getting extra enzymes and prebiotics/probiotics. I think the answer is that you’re right and that enzymes and probiotcs need to come from other sources such as fresh fruit and raw vegetables that are easily digested raw, and that beans and legumes are meant to be cooked for example like in Ayervedic cooking.
3. My confusion started when I saw a video of a raw vegan body builder who said he switched from eating cooked beans to sprouted beans and felt better. My intuition is that he was eating canned beans (which I’m assuming are not soaked first and thus the reason why they give people gas and indigestion).
Thank you again so much!
Hi Andrew, don’t ever hesitate to ask questions!
1. YES! (if you have the room for it, that is). If you’re into cooked legumes, a pressure cooker will save you so much time! My mom has one and I use it every time I am visiting her. The only reason I haven’t invested into one is that I have so many different kitchen appliances already that I really have to think before purchasing yet another one. Also, I am usually home with my children, so I don’t mind waiting for my legumes to be cooked (I imagine if would be different if I was working outside of home).
2. Lentils do not have to be soaked. However, soaking will reduce their cooking time and make them easier to digest and absorb their nutrients. Lentils, nuts and seeds have an outer layer that essentially protects them until theyβre put in an environment where theyβre ready to be sprouted. This environment is water. Thatβs why seeds are planted and watered, so that they can eventually sprout become plants. When you eat seeds, nuts and legumes without soaking them they havenβt yet had the chance to sprout and germinate. This makes them more difficult to digest, and makes their many nutrients and vitamins less available for absorption.
3. I think that both sprouted and cooked legumes are wonderful. I sprout my legumes whenever I can (often times I also buy sprouted dry legumes, which I then cook). Sprouts contain an unusually high content of living enzymes. These enzymes further help in boosting your metabolic processes and improve chemical reactions within the body, specifically when it comes to digestion. Enzymes help break down the food effectively and enhance the absorption of nutrients by the digestive tract. Sprouts also have a lot of dietary fiber which regulates digestion. So, if you want the most nutritious and easy to digest legumes, sprout, sprout, sprout π
Hey thanks again. I’ve got some Yellow peas, mung beans, and pumpkin seeds soaking right now for tomorrow to begin sprouting. A good resource I found for information and also buying quality seeds is The Sprout People. I actually bought some of their sprouts in a whole foods in south carolina and they were selling them uncooked but had been tested for contamination. They were excellent! They claim pumpkin seeds only need to be sprouted for an hour before beginning the sprouting process. Really looking forward to sprouting nuts and seeds because I have had a real special time digesting almonds and pumpkin seeds, and sunflower seeds, which I love but stopped eating! They also sell hemp sprouting bags which are naturally anti fungal and anti bacterial which means you can technically eat them raw (uncooked) and even sprout while camping or hiking worry-free. My question now is: doesn’t cooking sprouts destroy enzymes? I seem to be unable to digest lentils or beans regardless of whether they are soaked or not. Major issues…SO I’m kind of ruling out the pressure cooker for now. However, the sprouted, uncooked lentils felt great and I had no issues. This is because not only do they have undigestible enzymes which cooking removes, they have complex sugars which ferment and which SPROUTING removes. There are a lot of videos online of people sprouting chickpeas, lentils, quinoa, and then adding them to salads. This is also how my friend claims to eat them. I am looking forward to cooking with them but loved the raw sprouts I had from the sprout people in my salad and I think if you rinse properly and use COLD water then it is very rare that they would become unsafe. Just some food (haha) for thought! Thanks again!
P.S
Just wanted to clarify that according to the sprout people the likelyhood of contamination goes down the bigger the seed/legume is. Hence the need to drain smaller seeds at a 45 degree angle as opposed to bigger legumes. As long as you thoroughly rinse and drain properly things like peas, lentils, and adzuki beans should be safe even if you just have them standing upright in a mason jar with airflow.
Hi Petra, I’m wondering if there exists a printer friendly version of these charts and the basic information that I can put on my fridge! Thanks for all your great work here, this is wonderful
Hmm, I don’t have a printer friendly version, but I will make one for you. I will email it to you π Thank you for the kind comment, Jennifer!
Hello,
I am in love with how much you’ve invested into making these charts – thank you! Would you kindly consider sharing a printer-friendly version with me for the same purposes? THANK YOU!
Hi Taisiya – for sure. Would you like me to email the charts to the email address you used for commenting here? (you don’t have to re-type your email – I see it on the backend). If you’d like me to use a different email address, please, email me at info@nutritionrefined.com
I am not currently at my computer where I have all the charts saved, but I will be able to email them tomorrow π
Hi,
I am new to sprouting. Bought a mason jar with mesh lid for sprouts. I cant get the really tiny seeds to drain, as they clog up the mesh lid before all the water can come out. What should I do?
Thank you
Lin
Hi Lin – a great question! To drain the seeds, you should place the jar upside down, BUT at an angle to allow drainage and air-circulation through the mesh. I can email you a photo of what it should look like if you’d like π Or you could also Google “sprouting rack” to see the angle. The water might not drain right away, but that’s ok. Just leave the jar at the angle and it should drain eventually. Let me know if this helped or if you need any more help.
I can’t get my cress or arugula seeds to drain through the mesh lids because of all of the gel that they form. I tried multiple rinsings but they still gel right up.
What can I do?
Hi Melanie – yea, both cress and arugula are mucilaginous seeds and can be harder to grow. They must have bright light, good air circulation and sterile, fast-draining soil to produce healthy sprouts. I grow arugula in a wide container with drainage holes at the base. Here is what I do:
1. Never soak the seeds (even if the instructions on the package instruct otherwise). This applies to pretty much all mucilaginous seeds.
2. Fill the container to within 1 inch of the top with moist, sterile seed-growing compost,
3. Spread the seeds evenly across the surface of the compost at a rate of 10 to 12 seeds per square inch. Any seeds touching each other may hinder each others growth.
4. Cover the seeds with a 1/4-inch-thick layer of moist compost. Don’t spray the seeds with any more water right away. The seeds will be sufficiently hydrated from the moist soil (and the mucilage). Keep the compost barely moist.
5. Keep the container with seeds on a bright, sunny windowsill. Arugula sprouts or microgreens are harvested when they are young, usually when they are 2 inches tall or less. The sprouts are ready for harvest when their first two immature leaves are plump and fully formed but before true leaves form.
Let me know if you have any other questions, Melanie.
I have tried to sprout broccoli seeds but only about half of the seeds sprout. The others are just left in the bottom of the jar. I have tried this several times with variations — with less, rinsing and draining more, with a wet paper towel — and still no luck. Any suggestions?
Hi Hillary – let me ask you a few questions: 1. where are you growing your sprouts? Sprouts do better with less light when they are first germinating. It’s not until the last day of growing that you should out your sprouts close to a window where the plant can receive a direct sunlight. How much water are you using? You don’t want your seeds sitting in a stagnant water so be sure to drain the water out after rinsing. If you are using a glass jar, turn it upside down and lean it diagonally so that water can drain out and air can still flow through the container. This brings me to my second point, make sure that the baby greens are in a βbreathableβ container where air can flow freely through. An example of this is a mason jar with a ventilated lid such as a mesh screen. Finally, while you don’t want to over-water your sprouts, you don’t want them to dry out either. Some people suggest starting the sprouting process by soaking the seeds in water overnight so that they germinate more easily (and then start with the rinsing-draining process). These are the few things I can think of. Let me know if you have any questions π
Thanks so much for your helpful clarifications.
Thanks for the good article
Thank you for taking the time to comment. I appreciate it!
Hi,
This is Lin, I do use a jar on an angle with a stand that was bought at Amazon for this purpose. I have just tried the small seeds again, and they do not drain fully. After 8 hours they are still in out 2 inches of water. Would using cheesecloth instead of a mesh screen help?
Also, I had bought a sprout kit in switzerland It is a square glass about 4 inches deep and you put a square plastic piece with small holes in it on top of it. It say to put water in bottom ad seeds on top. I have no idea how to use this. Have you ever seen one? Thank you Lin
Hi Lin,
This is pretty long after your question, but I simply buy large mouth mason jars and leave the lids off and follow these steps.
– Fill up the jars a bit less than 1/2 way with beans (all I spout) and the rest with clean water
– Let it sit for ~8 hours
– Spill out by holding my hand over the jar opening while shaking things like crazy. Jar opening is pointed down or at approximate 30 degrees. You will lose some produce.
– Wash 2-3x times with tap water and then clean water.
– Let sit on the counter and rinse 1x using the hand method 2-3 times a day.
I never have problems with water on the bottom of the jar and any extra water tends to evaporate.
Thank you for your article ! I’m a little confused on the difference between the soak and harvest times. So should I see sprouting after the soak times are complete? Should I drain and move the sprouts to the fridge after the soak time and then they sprout? Or should I see tails forming during the soak time?
I tried several pulses and they all ended up getting smelly and not sprouting even after two days of rinsing a few times a day, maybe there wasn’t enough airflow? Thank you!
HI Emily – great questions! Ok, so, the purpose of soaking (submerging the seeds in water) is to speed up the germination process. There are multiple reasons for that: 1. some type of seeds contain germination inhibitors that prevent a seed from germinating. These inhibitors much be leached away. In nature with natural rainfall, this process can take some time. But when you soak your seeds, this process is sped up. 2. For most seeds, moisture levels play a big role in alerting a seed to optimal grow times. By soaking the seeds, you can quickly boost the moisture content around the seeds, which signals to the seed that it is now safe to grow. After the soaking time, the seed will begin to germinate. The harvest time refers to the time it usually takes to see sprouts (little tails) coming from the seeds. You’ll not see any sprouts before the end of the harvest time. My sprouts have gotten smelly in the past too and it was always in the summer when the outside temperature was too hot. The ideal temperature for sprouting is 80 F. You don’t want to put your seeds in the fridge before the end of harvest time (during the sprouting process) because it halt the growing (sprouting) process. I hope I answered all your questions, but if not, please, don’t hesitate to reach out again!
Thank you so much, that was SUPER helpful! I was leaving them fully submerged for too long, I think that was my error. Good to know about the temperature too!
Thanks for sharing your experience. Do you soak pumpkin, sesame or sunflower seeds? How large a quantity can you sprout at the same time? Can sprouted grains/nuts/seeds/legumes be frozen? If so, would you freeze them spread out on a pan so they wouldn’t be one solid mass? And you talk about soaked nuts – do you sprout them too? If so, how long does that ‘tail’ need to be? (Surely not the length of the seed?)
Hi Val – great questions! Yes, I do soak raw pumpkin seeds as well as raw sunflower seeds (I am yet to try sesame seeds). The amount of seeds you use depends on the seed, the size of your container, and how much sprouts you want in the end. I usually do about a cup of pumpkin/sunflower seeds, which yields about 2 cups sprouted seeds. There is no right or wrong amount. The sprouting process is the same for pumpkin seeds and sunflower seeds. I soak the seeds for about an hour, and then rinse and drain every 8 hours. They are usually ready within a day or two (depending on the ambient temperature of the house).
If I want to keep my sprouts for a long time, I dehydrate them and store just like I would if the grains/legumes/nuts were not sprouted. You can totally freeze your sprouted grains/legumes/nuts/seeds … Ideally, you would dry the sprouted nuts/seeds before freezing. I use a dehydrator, but you could also just use an oven. (Spread sprouted nuts/seeds onto a regular sheet pan in a single layer. Place in the oven for 12-24 hours, stirring occasionally. Remove. Cool completely before storage. Store in an airtight container in the freezer). Some ovens also come with dehydrator settings. I have never tried freezing “wet” nuts/seeds.
Yes, I do “sprout” nuts, but most nuts don’t physically sprout (you won’t see any tail coming out of them), but they do “activate”. Raw almonds (not pasteurized) do sprout. I soak them for 8-12 hours and it takes about 3 days for them to sprout. Brazil nuts, cashews, hazelnuts, macadamias, pecans, and walnuts do not sprout. Hope that’s helpful. Please, let me know if you have any questions π
Thanks so much Petra. 12-24 hours in an oven seems like a lot of time and energy, which is why I’m a bit reluctant to dehydrate in an oven.
After 7 or 8 hours of soaking, I see an end poking out of my almonds. Is that considered sprouted? Or will it grow a lot longer if you leave them a few more days?
Before I can even consider trying to sprout anything I need to get some large jars and cheese cloth. Do you use regular cheese cloth or ultra fine? Either way, I think I’ll end up paying as much for shipping as I do for the cloth itself. π
Yes, that’s definitely a sprout. You can actually see the sprout inside of the almond if you split it in half. The longest I have had almonds sprout is 3 days. (Sometimes I keep them sprouting just a couple of days. I always taste the almonds during the sprouting process and go from there). The tail won’t grow long at all (at least mine never have). To answer your question about the cheesecloth – essentially, you need a breathable top that allows you to pour out water after rinsing the seeds, without pouring out the seeds. I have seen people use clean panty hose or a nut milk bag instead of the cheesecloth, so you might not necessarily need cheesecloth. Another option – which is what my friend does – is to use a regular light cloth on top of the jar and use a fine fine mesh strainer for draining the water. You would need to hold the mesh strainer on top of the jar while pouring out the water, then just tap the seeds that stick to it back into the jar. Let me know if you have any more questions Val π
Thanks Petra. I’m hoping that the tiny almond sprout is good enough as I’d rather not have to keep tending to the almonds for a few days – especially since I have 2 curious and naughty cats who might try to disrupt the process! π
Hi Petra, thank you so much for providing us with your website. I recently found your YouTube channel and I love it! ! Your recipes look wonderful and nutritious and I canβt wait to try them starting with that hearty looking pumpkin seed bread. Anyway onto this subject of sprouting. Iβve sprouted many times before, and want to make it a regular feature, however something iβve never been sure of and sadly you havenβt mentioned in this article is WHERE you leave the sprouts as theyβre sprouting? Some say in a dark cupboard with a cloth over it, others on the kitchen countertop uncovered, some say you need to put it in the daylight towards the end of sprouting so that the sun helps them to grow green…. What do YOU do please? Iβve only sprouted fenugreek seeds, and mung beans, failing miserably with broccoli seeds, adzuki beans and everything else iβve tried and iβm not sure if itβs because iβm leaving them in a dark cupboard (uncovered, but in a proper sprouting jar with holes and tilted at the right angle) throughout the whole sprouting process. Your advice would be MUCH appreciated please, because I would really like to branch out onto other things. And also before I forget have you ever sprouted flaxseeds? If so how long do they need to be soaked for etc? I look forward to hearing from you. Thank you and keep up the great work. Oh and just for information purposes iβm In the UK, and sadly the way my apartment has been built is that my kitchen is open plan with no windows at all so if natural light is needed then please let me know.
Hi Gina – thank you for your lovely comment. This is why I love when people ask questions – I don’t always think of everything when I write a blog post. So, to answer your questions: the most important thing with sprouts is that they can breathe. Sprouts can grow just about anywhere – as long as they can breathe, but don’t have so much air movement that they dry out between rinses. I set my sprouts on the kitchen counter. I don’t mind the diffused sunlight or the 150 watts of incandescent light in my kitchen. Light just does not matter much in the initial stages of sprouting. A plant can only perform photosynthesis when it has leaves. Until then, light has little if any effect. Again – the most important thing is that your sprouts can breathe – so don’t hide your sprouts!
When your sprouts are ready to take in light – when their leaves have shed their hulls or about to – expose them to light. If you grow sprouts where light is already available – like I do, you can just leave them where they are π
I have tried sprouting flaxseeds once. They are tricky because they turn into a gel-like texture during sprouting. You will need a shallower dish – such as a terra cotta drainage dish if you have one β and less water. Here is what I do: soak about a teaspoon of the seeds for a few minutes and then drain them. Spread the seeds into a single (even) layer in the dish. Cover the bowl with a clear glass (again, I keep them on the counter top where I do get sunlight). Keep the surface of the dish wet at all times if possible (I like to spray the seeds with a little water twice a day).
The last time I made flaxseed sprouts, it took 6 days (it was in the winter, so it might take less time in the summer). The sprouts will be about 1/2β3/4 inch high when theyβre ready.
Hope it helps. Let me know if you have any more questions π
Petra you answered my question perfectly. Thank you. It makes sense about light only being necessary when there are leaves. I canβt wait to get started now.
And iβve found a few videos already on YouTube that show how to sprout flaxseeds and also mentioned about the shallow terracotta dish. Iβm sure like most things it will initially be a case of trial and error, but Iβll get there in the end. And any tips on sprouting sunflower seeds too will be much appreciated too as I couldnβt find any helpful videos on that one. Thanks in advance.
Hi Petra. Many thanks for the very informative article. We have a biosnacky sprouted which we love, but are having problems with only getting short shoots. We only sprout in the winter and live in a cold house, so does the temperature make a difference?
Hi David – thank you for reaching out! Before I answer your question, I would like to clarify – are you getting shoots or sprouts?
We get very small shoots coming out of the seed (mung beans), but they go sort of mouldy before they get any longer.
Hi David – there are a few things that can be causing your mung beans turning mouldy. 1. The quality of your seeds – ideally, you would be sprouting fresh (not old) high-quality seeds 2. The sprouter – make sure that anything that comes into contact with your seeds is sterile. Bacteria thrive in warm humid environments. You should sterilize your sprouter every few crops. 3. High humidity or poor air circulation – mold is usually associated with high humidity or poor air circulation. This can be caused by insufficient draining after rinsing or a sprouter with poor air circulation. Have you had more success with other sprouts? Or is it just the mung beans that go mouldy? Temperature does make a difference in sprouting. However, if your sprouts are getting mouldy, the temperature wouldn’t be the primary cause. I sprout my seeds at a room temperature out of direct sunlight (the ideal temperature is ~70Β°F). Hope this helps a little. Please, let me know if you have any more questions π
Hi Petra,
I love the information about sprouting. I have so many conflicts going on in my head concerning the possible contamination when sprouting. That kept me from trying to sprout but still am interested. Seeing your video sprouting chic peas seems so safe and easy makes me want to try. I had actually purchased my Mason jar and cheese cloth not to mention seeds and nuts. Now, I’m excited to try! And another thing I never heard of sprouted chic peas hummus! Thanks for broadening my possibilities! Lol
Last point, I was not able to view the sprouting chart. So, Petra if it pleases you, can you drop a copy in my “e-mail-box”! Much obliged and again thanks! Looking forward to another great video!!!!
Spread the hummus!
Hi Olive – thank you so much for the comment! I am happy my video helped π Sprouting really is easy. I feel like sprouting is like any other kitchen endeavor: it seems pretty daunting until you actually do it. As far as safety goes, cooked sprouts are not an issue at all since the heating process destroys bacteria. Raw sprouts are definitely susceptible to carrying bacteria. However, these cases have been reported from large sprouting operations in which the product changes hands many times. Home sprouting is a different entity all together. You have control over every aspect of the sprouting process, from ingredients to growth to storage. This basic principle is why home sprouting has not been considered dangerous. I will send a copy of the chart tonight π Please, don’t hesitate to reach out if you ever have any questions. I am here to help!
Hi Petra,
You are a real inspiration to me because I am also a young mother of two sweet children and I try to cook us healthy food but I find it hard to stay very consistent. Part of my problem is that I am disorganized with my food planning and shopping. I was wondering what tips you have for planning and shopping as well as cooking healthy for children (thankfully my children are very good eaters and will eat pretty much everything I make so no problems with that).
Thanks so much!
Sarah
Thank you so much, Sarah! I don’t feel like I’m particularly organized when it comes to meal planning, but here is what I do. I do ask my husband and my children (well, the older one π what meals they want me to cook throughout the week. (I am just finishing a digital cookbook with 31 Dinner Recipes + soups + sides where I share all the dinner recipes I most frequently make at home). They pretty much always choose something from the cookbook. I then check the fridge and the pantry to see what ingredients I will need to make it happen, and go do the groceries. I do groceries once or twice per week. As far as breakfast and snacks go, I make sure my pantry and fridge are stocked with “staples” such as nuts and seeds, dried fruit, oats, buckwheat, quinoa, brown rice, fresh fruit and vegetables … so I can whip up pancakes, granola and granola bars, smoothies, porridge, nut milks etc. And if I find out I forgot to get something in the store (which does happen!), I just send my husband to get it for me π
I have tried sprouting cannelloni beans, I am wondering if o can use them raw or should these be cooked and if so for how long? Many thanks
Hi Cindy – generally speaking, small beans (including adzuki, mung, and navy) are ok raw (especially if you grow them long). However, light cooking is still advised for regular, mass consumption though. Larger sprouted beans should not be eaten raw because they contain toxins that can only be destroyed through cooking. You can use large sprouted beans just like you would unsprouted, but with less cooking. The cooking time will vary depending on how long you sprouted the beans for. Let me know if you have any questions π
Hi, I’m attempting to sprout soybeans, to use in soup, etc. I bought an inexpensive sprout kit and some good non gmo organic beans. I soaked them and after a few days very little has happened. Some of them have small sprouts, but I’m going on five days and I’m worried I’ve not done something right. One theory I have is my sprout set up is large and shallow versus a jar type set up, should these beans be “packed” closely for best growth?
Thanks!
Hi Ingrid – there are several varieties of soybeans. Some sprout well, some do not. I would recommend getting soybeans specifically designed for sprouting. (This is probably the main culprit). I don’t think that the shallow dish is a problem. What’s most important is that the sprouting container allows for plenty of ventilation and proper drainage. Soybeans often require a longer soaking period and more frequent rinsing and draining than other beans. So, try rinsing the soybeans 3-4 times a day until sprout tails appear. Please, let me know if you have any more questions.
Thank you for your advice. I looked further in your site and comments and I’m going to look for you on YouTube! I did not know you could sprout so many beans/nuts.
I’m no longer eating meat(my husband does, so I still cook it). So, I’m very interested in good ways to get nutrients that will help me in my old age. Two of my children do a veg diet and were vegan for several years. I’m going to share your info with them too!
One last comment, you are so pretty! And your name is the same as one of my fav characters, Petra in “A Little Night Music” by Stephen Sondheim.
Thanks again Ingrid
Aw, thank you Ingrid! You’re so kind. BTW, I LOVE A Little Night Music!! π
What are the sprouts that are available in grocery stores? Why are they healthy to eat raw and if you do it yourself they are not? Iβd really like to try, but hestitant if they canβt be eaten raw. Thoughts??
Hi Carrie – you can eat raw spouts even if you make them yourself. However, all sprouts carry a risk of food-borne illness (homemade or store-bought). Sprouted seeds can be contaminated with salmonella, E. coli, or listeria. Sprouts are grown and stored in warm, humid conditions, in which harmful bacteria also happen to thrive. You might have heard of different outbreaks of infections linked to store-bought alfalfa sprouts (and if not, you can read about it here: https://www.cdc.gov/ecoli/2016/o157-02-16/index.html). The second reason you might want to avoid raw spouts only applies to grains and legumes β both grains and legumes contain toxins that are altered and deactivated by cooking. Eating a little bit of raw sprouted grains and legume is fine, but eating large portions or eating too frequently is likely to be problematic. Please, let me know if you have any questions.
Can I sprout legumes and freeze them to cook later?
HI Maria – yes, you can. In fact, if you freeze your sprouts, you won’t really want to eat them raw because their texture will change after thawing (they will be less than crunchy).
Hii.. It may sound bizarre but can we sprout using milk instead of water?
Hi Tabish – i am not sure I understand. Are you thinking of soaking the seeds in milk instead of water? If so, is there a particular reason why you would want to do that?
Great article..thank you.
I have read in my other research that the jars should be placed at a 45 degree angle while sprouting. I have seen some sprouting lids with legs, to keep them raised and allow airflow, yet they also recommend the 45 degree angle. I am curious, is it only for air flow that this is recommended and is it necessary if the jars are raised on legs?
Hi Karen – yes, the 45 degree angle is so the sprouts can continue to drain and there is enough air flow. If you’re using a sprouting jar (even if its raised), it is still recommended to place the jar at 45 degree angle so the sprouts don’t block the air flow, which could cause the seeds to spoil. (If the seeds/sprouts are sitting at the bottom of the jar, there is no draining. If the seeds are sitting on the sprouting lid, there is a limited airflow). Let me know if you have any more questions.
Thanks for explaining how some sprouted legumes are toxic until they’re cooked. I want to try and grow a garden in my backyard. I’ll get some different legumes and vegetables first to see what I can do.
You’re very welcome, Chris. Thank you for the comment and all the best with your garden π
Hi
I’ve been growing broccoli sprouts, alfalfa and radish and sunflower seeds (all from sprouting seeds) and they are ridiculously spicy, they blow my head off – when I have bought already grown ones from health food shops they are fine. What is going on? Particularly broccoli seeds!
Very best, Justine
Hi Justine – I find radish and broccoli sprouts/microgreens spicy too, but alfalfa and sunflower seeds are quite mild and nutty. Do you find these two spicy too? I should also ask, are you referring to just sprouts or microgreens?
Thank you for a good article. I also use a set of germination jars for the sprouts. Mason jars for germination are very comfortable, ventilated. I like that these mason jars are sealed with a mesh lid.
Totally agree. Thank you for the comment, MaryLee π
I’m totally new at sprouting, but it sounds like something I want to get used to. I bought my white sesame seeds from an Asian toko store, but they did not seem to sprout after 1-2 days.
I dunno if they’re organic, but would I get a better chance at letting them sprout when I buy (organic) seeds packed in shells, break them open and then begin with the sprouting process instead of the peeled ones (with husks)?
I suppose the seeds and nuts that are blanched (=with their skin removed?)
…
Yes, I have no idea what’s the difference between husk/hull, shell, skin… what else do we have?
My sources kind of contradict each other :S
https://wikidiff.com/shell/husk
https://hinative.com/en-US/questions/496551
https://en.wikipedia.org/wiki/Nutshell
https://www.indiamart.com/proddetail/groundnut-husk-19567402148.html
https://www.alamy.com/stock-photo/coconut-husk.html
One more thing I want to ask, I was looking into a video that shows how to grow a hazelnut tree from seed/nut and it makes me wonder why hazelnuts can’t be sprouted?
Referring to this video: https://www.youtube.com/watch?v=5dfAwYP5EAc
Hi Toon – so sorry for the late reply. It makes perfect sense – white sesame seeds are hulled and will not sprout. You need unhulled sesame seeds for sprouting. Sesame seeds are embedded in a hull, which is the protective covering of the seed. As far as the difference between the three terms goes, it is quite simple. Husk is the dry, leafy or stringy exterior of certain grains, vegetables, and fruits (e.g. the green leaves surrounding corn are called husk). Hull is the outer covering of certain fruits, nuts, and seeds (e.g. almonds have green fleshy hulls. As the almond ripens, the hull usually cracks and opens). Shell is also an outer covering, but it is hard (e.g. almonds also have a shell, which is the hard layer between the hull and the almond seed). Oh yes, and almonds also have skins, which is the outer layer of the actual seed. The skin is part of the seed. Almonds (as well as other nuts) without the skins are called blanched almonds. Another great example are walnuts. Walnuts have a fleshy green outer hull, which splits open as the walnuts ripen. The actual walnut seed is enclosed in a shell, which is hard and brown in color. And as you probably know, walnuts also have skins, which can be removed but are perfectly edible.
Let me know if you have more questions π
Yes, more questions incoming! Does that mean that I can only sprout seeds with hull? So almonds with their hulls removed, but not their skin, won’t sprout? I have no clue where to get almonds with hulls, let alone almonds with shells. What about sunflower seeds that aren’t peeled? Pumpkin seeds with skin but no shell?
I think I’d be better off sprouting black sesame seeds as those come with their hull (according to a random webshop’s description), but the shop where I buy my nuts and seeds from currently don’t have them in stock.
This question’s about soaking (raw) nuts and seeds for consumption, not necessarily about sprouting. I get the reason why people would soak raw nuts and seeds, but would it still be beneficial to soak blanched/skinned nuts and seeds? I’ve found people soaking their white almonds, ‘raw’ cashews (white, without skin), even though they are processed in some way – they’re still labeled ‘raw’/naturel/unroasted (some say unroasted is not processed) . These things make it very hard for me to distinguish between ‘pure’ seeds that have not been through some kind of processing. Then there’s the irradiation stuff that I’ve discovered through your blog, … I found some comment in another blog that talks about the impact of irradiation on the phytic acid levels.
It really comes down to me not knowing in which form to soak the nuts (shell/skin-only etc.). I’m probably overthinking it, so for now I’ll probably soak my unroasted and unblanched/unskinned ones. My nuts and seeds are packaged w/o shells, most of them have their skins except for cashews, by the way. Recently I’ve also bought peanuts in hull and walnuts in shell, both roasted.
I know by soaking almonds overnight, you can get rid of the skin by gently squeezing the sides. But you mentioned walnuts, is there any way to skin them without killing the nutrients by roasting or boiling? Same applies to pecans, hazelnuts. Their skin don’t come off easily by a cold or lukewarm overnight soak. Heck, I’ve tried skinning soaked pumpkin seeds and I honestly don’t want to do that again ’cause it’s time consuming. I wonder if you keep the skin on for your hard-to-skin nuts/seeds.
1. Well, it depends. Some hulls are not edible (e.g. almonds), Some seeds are fine to sprout with as well as without hulls (e.g. sunflower seeds). Some seeds need the hulls to sprout (e.g. sesame seeds). You could purchase seeds specifically for sprouting to be sure. Or do a quick Google search π The nice thing about seeds specifically for sprouting is that you KNOW they will sprout. Lets take almonds, for instance. All you need to activate almonds is almonds with skins. However, they need to be raw. A lot of almonds sold in the store (at least here in North America) are irradiated and will not sprout, even though they are labeled raw. So, yes, there are a lot of things to consider. As I said, the easiest is to purchase sprouting seeds. Black sesame seeds are great for sprouting and look absolutely gorgeous π
2. As you already know, you do want to soak all raw nuts and seeds. Soft nuts (e.g. cashews, walnuts) and seeds require only about 4 hours. Hard nuts and seeds (e.g. almonds, hazelnuts) should be soaked for at least 8 hours. The main reason for soaking nuts and seeds is to bring down the amount of enzyme inhibitors they contain. This also applies to nuts that might not be truly raw (although they are labeled raw), including almonds or cashews. Blanched almonds – well, typically you would blanch almonds by either soaking them for 12-24 hours in cold water or by blanching them. So, no need to soak those. Roasted nuts – nut that have been heated at high temperatures loose much of their enzymes and nutrients, so no need to soak those. I don’t really recommend purchasing roasted nuts though. The best thing to do is to always purchase raw nuts and soak them first. If you want roasted nuts, roast the soaked nuts.
3. I do peel almonds but do not bother with pecans, hazelnuts etc. I do peel walnuts when they are still young (the skin is really easy to peel then), but other than that, I leave the skin on. Unfortunately, I don’t know of any way to peel hazelnuts without either roasting them in the oven or boiling them for a few minutes in water with baking soda.
I’ve tried sprouting pumpkin seeds and it seems like they have spoiled π I’m hoping to at least try planting them to see if they grow. Just out of curiosity, could you roast them to kill any bacteria? Thanks for the great charts!
Hi Amanda – if you think the pumpkin seeds spoiled, I would recommend that you toss them, unfortunately. What exactly happened? Discoloration? Fuzzy mold? Bad smell? I would love to help you figure out what went wrong.
Bad smell π I had to leave overnight in between day 2-3 and didn’t get back home as early as I thought I would so I didn’t get to rinse them in the morning. I should have stuck them in the fridge before I left but was hoping to see actual tails coming out. It was my first time experimenting so I will try again. Thanks for replying! I still may try planting them just for fun.