Sprouting: Best Seeds, How To, Chart and Guidelines

If you are unfamiliar with sprouting, your only experience with it might have been a handful of sprouts on top of a Buddha bowl or some other pricey dish in a restaurant.

Or maybe you’ve seen them in a supermarket and wondered what exactly these vegetables are.

In this article, we will explain the concept of sprouts, the process of sprouting at home, its benefits, and the best seeds to sprout.

Sprouts are the ultimate go-to food for raw vegans, those who nurture a plant-based diet, and anyone who cares about the health impacts of their nutrition.

They can easily be grown in your home. They are affordable, a tasty addition to your diet, and extremely healthy.

Sprouting is also a good way to improve our environmental impact since it prevents food waste.

Sprouts are young plants that are only cultivated a few days after germination. Almost all legumes, beans, nuts, seeds, and grains can be sprouted.

Microgreens and sprouts are not the same things. The first is grown in soil, unlike the latter, which germinates in water. Sprouts grow in less than a week, while microgreens take one to three weeks to develop.

You might have heard some negative remarks concerning sprouts, food poisoning, and harmful bacteria such as Salmonella and E. Coli.

The good news is that bacteria are most commonly found in store-bought sprouts.

Growing your sprouts at home and controlling the conditions in which they develop and the seeds and equipment you use help eliminate this problem.

So, thankfully, sprouting at home is safe. The next section will thoroughly describe the sprouting process at home and the required equipment and conditions.

How to Sprout at Home?

Sprouting is a great way to experience farming from the comfort of your home. It is easy, accessible, and requires almost no space and equipment.

All you need is a jar, a piece of breathable fabric (for example, a cotton cloth), a rubber band, and of course, seeds.

We recommend you buy seeds that are specifically intended for sprouting since they will sprout more successfully and are tested for bacteria.

Another way to avoid bacteria build-up is to use exclusively thoroughly cleaned jars and fabric and to wash your hands before dealing with the seeds and sprouts.

The storage of your sprouts is also important – even though sprouting doesn’t require sunlight (unlike planting regular vegetables in a garden), some light is necessary.

It is best to put the jar in a place that is not directly exposed to sunlight but has room light throughout the day.

Also, it is essential not to hide it in a stuffy, closed place. Instead, place it where there is enough airflow.

Once you’ve got the equipment and seeds and decided where you’re going to place them, the process of sprouting can be divided into four stages:

1. Soaking
2. Draining
3. Rinsing-draining-repeating
4. Harvesting and storing

Let’s take a closer look at every step of the way.

The first thing you need to do is soak the seeds in cool water. Different types of seeds may require different amounts of liquid, but the general ratio is 3 (water) to 1 (seeds).

You can cover the jar that contains seeds and water with a cloth and rubber band and let it soak. The amount of required time also depends on the type of seed.

The average time is between 8 and 12 hours. We will thoroughly list the required time in the Best Seeds to Sprout section.

The next step is rinsing and draining. Drain all the liquid from the jar, add fresh water, rinse the sprouts, and drain well again.

Rinsing is crucial to avoid bacteria growth. That is why you should rinse the seeds a couple of times a day (2-3 times) with cool water.

This process should be repeated for about a week or when the sprouts are 1/8–2 inches (2–5 cm) long. Although, any time a sprout tail forms, regardless of its size, your sprout is edible and good to go.

Rince one last time and drain completely.

The sprouts should not be stored in the fridge wet, so either dry them gently with a cloth or towel or use a salad spinner.

Your sprouts are ready to be used. Add them to your salads, sandwiches, wraps, veggie burgers, and soups, or eat them as a snack.

Once stored in the fridge, sprouts can last around 5 to 7 days.

Benefits of Sprouting

We have already mentioned that sprouting is an easy and affordable way to grow your own food and has multiple health benefits. In this section, we will take an in-depth view of the nutritional benefits of sprouts.

The main benefit of sprouts is probably the fact that they are much easier to digest compared to their mature vegetable equivalent.

Many people avoid certain legumes or grains because they have difficulties digesting them, but the sprouts of the same food cause no similar digestive issues.

That is because certain legumes, seeds, and grains contain a fair amount of anti-nutrients. Anti-nutrients, as opposed to nutrients, make it difficult for our body to absorb the necessary minerals it requires.

By sprouting those legumes, seeds, and grains, the anti-nutrients break down, which makes the food easier to digest.

Phytic acid is an essential antioxidant that also has anti-nutrient properties – like blocking the absorption of key nutrients. Sprouting reduces the levels of phytic acid.

Your food becomes more digestible, nutrient-dense, and flavorful after sprouting because it activates enzymes and increases nutrients.

Sprouts have higher amounts of important vitamins and minerals such as folate, magnesium, phosphorus, and vitamin K than fully-grown versions of the same plants.

They also have a higher protein and essential amino acid content. Additionally, sprouts are an excellent source of antioxidants and other healthy plant elements and are low in calories.

Levels of fiber also get significantly higher by sprouting, especially insoluble fiber which helps prevent constipation.

Sprouting also tends to lessen the amount of gluten in grains, making them easier to digest for people with mild gluten intolerance symptoms.

In conclusion, sprouts have higher amounts of all essential nutrients that our bodies require compared to mature vegetables. Products made from sprouts are also healthier and more nutritious.

For example, soy milk and tofu produced by sprouted soybeans have more protein and less fat and antinutrients than products made from mature soybeans.

Some studies show that sprouts can help manage blood sugar levels, especially among those with type 2 diabetes.

They can also decrease the levels of LDL (‘bad’) and increase HDL (‘good’) cholesterol, which helps improve our cardiovascular and overall health.

Another benefit of sprouts is that they can all be consumed raw. For example, lentils can not be eaten uncooked, making them unfit for raw vegans and their diets. But lentil sprouts, on the other hand, make an amazing addition to raw nutrition.

Best Seeds to Sprout

Almost all legumes, beans, nuts, seeds, and grains can be sprouted successfully. In this section, we will single out some of the best seeds to sprout and how to do it.

We have already discussed the step-by-step process of sprouting in the section How To Sprout at Home. The essence is the same for all types of seeds, but the amount of time that specific stages last differs.

After every sprouting process, store the newly created sprouts in the refrigerator.

Broccoli

Broccoli seeds should soak for 4 to 12 hours.

After that, drain the water. Rinse and drain again. Repeat rinsing and draining every 8 to 12 hours.

Harvest on day 5 or 6, or whenever you prefer (once the sprout tail forms).

Unlike most sprouts, broccoli requires some direct sunlight in order to grow properly. On the third day, move the jar with the seeds and water to a less sunny part of the room.

Lentils

You can sprout all types of lentils – orange, crimson, green, French blue, black, red, etc.

The instructions are the same for all of them – soak for 8 to 12 hours. Drain the water, and then rinse and drain every 8 to 12 hours again.

Harvest on the second or third day. Lentils do not need light, so be careful where you place the jar.

Beans

Beans are sprouted the same way as lentils. There is also a wide variety of types of beans that can easily be used for the process – adzuki beans, black turtle, pinto, and mung beans…

Like lentils, they should be soaked in water for 8 to 12 hours and rinsed and drained every 8 to 12 hours.

They do not require light and should be harvested on the second or third day.

Wheat

Wheat sprouts should soak in cool water for 6 to 12 hours.

Drain the water. Rinse and drain again. Repeat rinsing and draining every 8 to 12 hours.

Like most sprouts, wheat doesn’t need light to thrive. Harvest it on the second or third day – when most of the grain roots are short.

Quinoa

Quinoa sprouts should be handled slightly differently.

The seeds should be soaked for only 30 minutes. After that period of time, drain the water.

Rinse and drain again with cool water. Repeat rinsing and draining every 8 to 12 hours.

Harvest in 1 to 3 days, when the seeds form small roots. Quinoa doesn’t require much light.

Buckwheat

Buckwheat sprouts form in the exact same way as quinoa seeds.

The amount of time required for soaking the seeds is 30 minutes. Rinsing and draining should also be repeated every 8 to 12 hours.

It doesn’t need light in order to grow and will be ready for harvesting in 1 to 3 days.

Potatoes

You might be surprised that potatoes can also be sprouted at home in a jar.

Potatoes are different from other foods that are usually sprouted because they come from an existing potato, not from seeds.

Potatoes should be planted in gardens, but you can start the process in a jar.

Just pick a smaller potato or slice a bigger one in half and fit it in a jar that is big enough. If you choose to cut the vegetable, let it dry for a day or two, so it doesn’t rot in the jar.

Put 4 or 5 toothpicks into the potato, making a ring around the middle of the vegetable. Place it in the jar with water so that the bottom part is immersed in liquid.

Find a place for it and change the water every 3 to 4 days. In about three weeks, the process will be over, and you can try to grow it by transplanting it into the soil.

Other Seeds You Can Sprout

Other grains, nuts, seeds, legumes, and beans can also be sprouted in a similar and easy way. Usually, you can find alfalfa sprouts, as well as celery, clover, radish, daikon radish, kale, pumpkin, sesame, and sunflower.

Chia seeds are a bit more difficult for this process due to their liquid consistency (when soaked), but they are also a common food for sprouting.

Almonds, amaranth, barley, spelt, as well as food like rice and corn, are also common in the sprouting area.

Sprouting Chart

Conclusion

Sprouts are young plants that are only cultivated a few days after germination.

Almost all legumes, beans, nuts, seeds, and grains can be sprouted. These include broccoli, all types of beans and legumes, quinoa, wheat, buckwheat, potatoes, and alfalfa, among many others.

Sprouting is a simple process that doesn’t require much of your time, equipment, or natural light and good weather.

Sprouts have a higher nutritious profile as well as more health benefits compared to their mature vegetable equivalents.

They are higher in protein, antioxidants, fiber, essential minerals, and vitamins and lower in anti-nutrients, making them much easier to digest.

They improve digestion and heart health and are suitable for raw vegans.

So, grab a jar, a piece of breathable fabric, and a rubber band, and start your sprouting journey.