Sprouting 101
Jar sprouting has become more and more popular in recent years, and for good reason!
I’ve been sprouting on and off since the late 80’s. I pretty much stuck to alfalfa sprouts and mung beans, until recently when I tried my hand at sprouting green lentils. It was love at first bite!
Sprouting Basics
What are Sprouts
Sprouts are the first growth of a seed, before they turn into what will someday become the plants in our garden that we know and love. When you keep the seeds moist and warm they begin to sprout and create tiny little plants that are deliciously edible.
Choosing Seeds
Just about any seed can be sprouted, look for organic non-GMO seeds. Alfalfa, chia, mung, chickpeas, lentils, broccoli are favorites
Legumes and other seeds should have hulls intact.
Avoid toasted, roasted, or milled seeds.
Purchase fresh seeds in sealed bags, you’ll notice some will even be labeled “sproutable”.
Sprouting Equipment - Choose a Jar and a Lid
1 quart size or larger Mason Jars, wide lid works the best.
A metal mesh lid works great and can be found on Amazon. You don’t need a fancy kit so don’t be tempted to spend more money when you don’t need to. My website is not monetized, so I’m not getting paid to promote anything. If you don’t want to invest $10 until you know you like sprouting, cheesecloth and a Mason jar ring will work just fine.
Sprouting Seeds
Rinse and sort to remove small stones, debris or broken seeds.
Place rinsed seeds in a jar and fill about ¾ full with cool water. Cover with a mesh lid or cheese cloth, secured with a rubber band or metal ring, to allow air flow.
A general rule is to soak at least 8 hours. Some larger seeds may require a longer soak. Soak until the seeds have doubled in size. Keep in mind that temperature also affects soak time. In warmer temperatures, the soak time is shorter. In cooler temperatures, soak time is longer, and larger seeds like chickpeas or kidney beans may require a 24-hour soak.
Drain the seeds well. Mesh lids work well for this step as they drain better than cheese cloth. Invert jar propped at an angle over a bowl to drain. From here you will rinse, drain, and invert 2-3 times each day. Rinse gently to avoid damaging tender new sprouts.
In very warm temperatures, rinse more frequently. In cold weather, less frequent rinsing may be fine, but keep in mind that seeds may not sprout as well. A temperature of about 65-80ºF for most seeds is fine.
Once sprouts are ready to harvest, rinse one final time and remove un-sprouted seeds and seed hulls, if desired but not necessary. Drain thoroughly one final time before eating or storing sprouts.
Using Sprouts
Sprouts are ready to eat at any point after a sprout tail appears. Taste sprouted seeds daily and enjoy once they taste good to you. Many seeds will lose their mild flavor if sprouted too long.
Storing Sprouts
Sprouts are easy to grow in small batches, staggered, so that there are fresh sprouts to eat daily. However, if storing is necessary, make sure the sprouts have drained completely before storing. Transfer to a glass or plastic container, seal tightly, and store in the refrigerator for 2-3 days. They won’t keep long so eat them while they’re fresh!
Which Seeds Can Be Sprouted
Many seeds can be sprouted for eating. Mung beans and alfalfa are the most common seeds for sprouts. Other common seeds for sprouts include adzuki, cabbage, chives, red clover, fenugreek, garbanzo, lentil, mustard, peas, radish, and broccoli. My personal favorite is lentils. I can’t get enough of them!
