How To: Grow Super Nutritious Sprouts at Home

Home grown sprouts are all yours!

Magic is believing in yourself, if you can do that, you can make anything happen.

~ Wolfgang Von Goethe

Want to see magic happen?

I’ve got just the thing. Did anyone try this salad from my last post? I was thrilled to hear that a few of you did, some of you plan to, and those of you who were waiting for the how-to on growing sprouts?

It’s here! Look no further.

Sprouting legumes is just about the safest and easiest darned thing you can do. It’s a bit like bread…set it up, leave it to sit in the right conditions, and watch live magic happen right before your eyes.

Those dried peas in your cupboard you are not sure what to do with? Sprout them. There are many things to sprout but none are as easy (IMHO) as dried peas & beans.

So let’s get started!

Every day may not be good, but there is something good in every day.

~ Author Unknown

There is a real magic in enthusiasm. It spells the difference between mediocrity and accomplishment.

~ Unknown

Β There are just a few things you will need to sprout beans at home.

Starting with dried beans (of course). Of course if any of you are accomplished at growing alfalfa or other seeds, I’d love to hear from you!

My favorites beans for sprouting are:

  • Mung Beans
  • Garbanzos
  • Green Lentils
  • Green Peas (whole dried ones are hard to find strangely but oh, so good and kids LOVE them).

These are all (except for the peas) easily acquired, and cost very little. Given the cost for the average amount you will work with, you will see just how far they actually go.

How’s that for further proof that eating well needn’t be expensive, and this, dear readers, is one of the best examples around! Not to mention delicious too πŸ™‚

Wheresoever you go, go with all your heart.

~ Kongzi

The Less:

Less store-bought sprouted foods means more health for less cost. Less cooked beans and legumes means more of their vital live energy is in tact. Less high cost sources of protein means more money that goes farther, and less heavy bulky foods means more lightness and well-being too.

The More:

More living plant-based energy & live enzymes means more good feelings and good moods. More light crunchy textures means more satisfaction when eating them. More home-grown how-toΒ  means more skills where it matters, so good eating and good sense are easy, cheap, and pure amazing πŸ™‚

Once you have your beans, you will need just three more things:

  1. a clean jar
  2. an elastic band
  3. a small piece of cheesecloth

Plus, of course, lots of clean water for soaking and rinsing, light through the kitchen window, a little air circulation, and your care and attention just twice a day.

Not bad hey?

But more on that later.

Super Nutritious Sprouts at Home for Pennies:

  • (1/4-1/2 cup dried beans (mung beans are great to start with!)
  • (1) clean mason jar (1 liter size if you can but small ones work too for smaller amounts)
  • (1) piece of cheese cloth or plastic mesh, cut into a square the size of the jar opening
  • (1) elastic band to secure the cheesecloth to the top of the jar
  • Plenty of cold water for soaking & rinsing

Start by putting up the beans of your choice to soak for 8-16 hours in the jar you will use for sprouting (like most things they can languish for a while so don’t worry if you soak them too long). Use cold clean water to do this as the beans are going to absorb that water. You can leave the jar open on the counter and there is no need to cover it.

The soaking process starts the ‘waking’ process for the dried beans which are by nature designed to keep for long periods of time on their dry (dormant) state. This is a (very) beautiful thing, as they can really keep almost indefinitely in a sealed container if kept dry.

Once soaked, the fun really starts.

Using your piece of cheese cloth (no more than 2 layers as the water needs to drain easily, but you don’t want anything falling through the holes), secure it to the top of the jar and drain the soaking liquid.

Next, you rinse (get acquainted with rinsing).

Simply set the jar in the sink and run cold water through the beans several times, turning the upside down to drain the water between rinses. Here you will see whether you have the cheesecloth too layered as the water will drain slowly.

After a few clean rinses, your soaked and rinsed little bundles of life are ready to grow. Simply set the cheesecloth covered jar upside down, and on an angle, and rest it in your dish rack.

Sprouts need a few things to grow well: air & light (in addition to clean water). As most sinks are by a kitchen window, light is normally not an issue. If your kitchen has no window by the sink, you might consider propping the jar (in the dish rack or in a bowl on its side near a window in between rinses). The air comes from the holes in the cheesecloth

For the next two days, morning and night, repeat the rinsing process, taking care to rinse the beans in their entirety at least twice. After each time, set them to rest in your dish rack.

After two full days…you should have this….

Life in the form of a little sprout. Don’t they just make you smile?

Once ready, and you have little tails on your sprouts, rinse them a final time and transfer to a container and store in the fridge. These guys will keep well in the fridge (for up to a week).

If you try to sprout chickpeas, I might suggest rinsing 3 -4 times a day as they are larger and can dry out faster than the smaller varieties (this is not good for growing sprouts just like it’s not good for us). So keep them (and yourself!) fresh by watering them carefully and keeping them hydrated. Chickpeas might also take an extra day to sprout.

Enjoy sprouted beans in salads, tucked into avocado sandwiches, or as a snack for hungry kids who get home from school. I’ve yet to meet anyone who doesn’t have a palate for mung beans when sprouted (pictured in this post).

Logic only gives man what he needs… Magic gives him what he wants.

~ Tom Robbins

If we are to have magical bodies, we must have magical minds.

~ Dr Wayne Dyer

I could really go on about sprouts, as I grew up eating them. My mom always had a jar of alfalfa sprouts growing in our sink as kids in the winter time. Sprouts are believed to contain a much higher level of enzymes, making them much more digestible than their cooked counterparts.

After all, sprouts are vital foods that contain enough life force to grow into a plant.

But I’ll let you be the judge of that πŸ˜‰

Thank you to all of you wished me well after my little vehicle mishap last week..I’m driving a giant courtesy car this week which is demanding my full attention πŸ™‚ You all made my weekend wonderful!

Looking forward to getting my little car back on the road, all shiny & new!

  • Are any of you home sprouters?
  • Anything special you are looking forward to right now?

Let us know, and wishing everyone a wonderful week!

Yours in Less,


Filed under Cheap, Food, Gluten Free, Raw, Recipes, Rich & Simple, Salads, Snacks, Vegan, Vegetables, Vegetarian

48 responses to “How To: Grow Super Nutritious Sprouts at Home

  1. I’m excited to try this, Shira. I have some orange lentils (I don’t see why they wouldn’t work like green ones). I’ll report back once I complete the mission.

  2. You’ve absolutely convinced me… I am going to grow some sprouts! I love sprouts. Not sure why I haven’t done this before but what a nutritious and delicious little morsel to grow in our home. My youngest will think this a fun project. And I need to go back and read the post before this! Didn’t know you had an accident. Hope all is well and everyone is healthy and happy. πŸ™‚

    • Thanks Karista! It was a minor deal, but eye opening and of course, going to cost $$$ πŸ˜‰ I’m okay though and thankfully no one was hurt!
      Your kids will LOVE this as my little one adores growing sprouts (and eating them too and she is tough with vegetables). It’s SO worth it! Have fun and let us know how you make out! πŸ™‚

  3. Alexia @ NamasteYoga

    yeah homegrown sprouts! love love love them! but somehow mine did not turn out nicely the last couple of times. i bought a one level sprouting “jar”, looks a bit weird and tried my luck with alfalafa. somehow i must have used to many because they just did not sprout nicely…

    • Thanks Alexia! I have had similar experiences with alfalfa sprouts…they are definitely trickier for sure!!! Beans are almost fool proof and I’ve never had them go sideways – I’d love to learn more about your jar!? πŸ™‚

      • Alexia @ NamasteYoga

        oh shira, i have to learn more about my jar myself.. haha.. so tricky.. and i thought it was absolutely fool proof. haha

  4. What a great idea!! Where do you find the cheese cloth??

  5. Total magic! First time I “made” sprouts at home it just blew me away – I felt so…green or something. Beautiful little things, aren’t they?

  6. These look adorable (yes, beans can be cute) with their sprouted tails. The flavor would be awesome! We used to sprout these in a jar lined with paper towel, the beans flattened against the jar so the kids could watch it happen. Thanks for showing us how to make a big batch! xx

  7. This looks like so much fun, I love food magic! I will have to try spouting very soon.

  8. Beaaaautiful pictures! Never knew it was that easy!

  9. I haven’t tried sprouting them myself before, but I had read about it a few months ago and thought it would be a great idea to try. Your pics look good enough to eat and make me want to dig out the lentils in the cupboard right now and give it a try.

    • Awesome! As my kids say…..”do it! do it!” – (haha) – it really is that easy! Mung beans are the sweetest, and I’ve always find that lentils are a stronger flavor when sprouted – it would be a great tester legume to see if you like it though πŸ™‚ Let us know if you do try it!

  10. Sprouts make me smile too Shira πŸ™‚ I have a bunch of mung beans in my pantry right now…I am going to go soak them, you’ve inspired me!

  11. Mungs are my favourite too with puy lentils!

  12. I would love to try this my friend, there is too much health benefit not to πŸ˜€

    Choc Chip Uru

  13. The Tiny Kitchen doesn’t have enough space for sprouting, especially since we gained a twice-weekly greens bouquet from a local hydroponic organic farm! But I’ve always wanted to try this, so thank you for the exact instructions!

    • That sounds cool Jennifer! All you need is a sink and a jar though – you might be surprised – I think it’s perfect for tiny kitchens! πŸ™‚ I’d love some of your greens!

  14. I did try your salad and it was gorgeous! I had it for lunch the next day and it was even better πŸ™‚
    I would love to try to make my own sprouts – and it looks so easy!
    Thank you dear Shira!

  15. I was at a friend’s this summer up in Vermont…and he has learned how to live the good life simply. He was making his own sprouts and I vowed that I would start doing it, which I of course promptly forgot about until now. Excited to give this a go!

  16. I’ve been sprouting for years, but why have I never tried Mung? But you can bet I will, because I AM going to do that (fearful) brussel sprout salad of yours! πŸ™‚

  17. The Economic Vegetarian

    Fantastic post. I’ve always been nervous about sprouting mung beans as I’ve heard they can smell like “death”. But I shall give it a whirl πŸ™‚

  18. Thanks so much for this how-to! I would love to try sprouting my own mung beans/lentils/etc… I have what might be a stupid question, though: do you always eat your sprouted stuff raw, like on salads, or are there ever contexts where you still (need/want to) cook them a little for certain types of recipes?

    • Hey Allison! Yay! Great question: mostly these are enjoyed raw but funny you should ask – they are quite wonderful cooked in the last few minutes of a stew or soup..even a veggie saute would be delicious with a handful thrown in in the last few minutes of cooking πŸ™‚ The enzymes do ‘die’ when they are cooked, but they are still wonderful and healthy!
      Best of luck! I wish you much success!

  19. Connie

    I love your blog!! I wanted to try this and you just reminded me. The garbanzo beans are started and “waking up” on my counter. Thanks for all of the great recipes and the quotes too!

    • Fabulous! So happy to have you here with us! πŸ™‚ Enjoy the sprouts..I hope they turn out, and remember to rinse the chickpeas often and give them lots of time X Thanks!

  20. …and then, you mix a big pinch of sprouted radish or brocoli or garlic seeds, a handful of lettuce (I love Bibb), cucumber and tomatoe if desired, a delicious simple vinaigrette, and you have the most wonderful salad with a punch.

    Thank you Shira to spread so beautifully the basic principles of a wonderful, healthy nutrition. ❀

  21. What a great post on sprouting Shira – thank you for sharing this with us, I might just have to try my hand at sprouting πŸ˜‰

    I am so looking forward to a restful November and a trip away with my Mom and Sister in a few weeks!

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