Sprouting Tips and Health Benefits

A day like today here in San Francisco feels like Spring is upon us. And the vibration in the air that swirls gently around me whispers into my ear, “Sprouting time is back!”

Sprouting has to be one of the most rewarding and satisfying tasks I have ever undertaken in the kitchen: cheap, easy, fast, delicious and nutritious–not to mention an original and effective way to impress my friends… They are a superfood that is beneficial for everyone.

Lentils and alfalfa are my favorite, and sprouting them is a no-brainer: I soak them overnight in lukewarm water, then I drain and rinse them before setting the 15-dollar-device I invested in years ago into the “sprouting” position (the inner container is raised slightly above the outter countainer to allow for airflow through the holes in the bottom and in the lid). Many sprouters also use a wide-mouth jar closed with a mesh or cheesecloth, and turned upside down at an angle in order to facilitate airflow.

The user manual insists on not rinsing the lentils through the sprouting process. And sure enough, they produce within 48 hours white sprouts of the same length as the actual legume. That’s the signal that they’re ready for immediate consumption or storage in the fridge (in an air-tight container) to stop the sprouting process.

Rich in protein, vitamin C and iron, lentils taste delicious and will satisfy even voracious appetites. I add them raw to my salads, soups and stir-fry.

Alfalfa and other small seeds like broccoli and clover require regular rinsing. They also take longer before being ready for consumption, up to five days. Make sure to put enough seeds to stimulate the growth of vigorous sprouts. They make a great addition to salads and sandwiches.

In fact, there’s basically no limit to what you can experiment with. Just remember this: the bigger the seed or the legume, the more airflow is needed. And the more airflow is needed (and provided), the more you need to rinse throughout the process in order to replenish moisture and prevent drying. I found that beans or chickpeas can rot when not exposed to enough air. That’s why I’ve taken to sprouting them in a cloth-covered sieve that I rinse twice daily.

Last but not least, sprouting is very fun, especially when undertaken with children. They will love keeping track of the progress on the “sprouting farm.” One more way to lure them into enjoying a healthy food!

Disclaimer: The views expressed above are solely those of the author and may not reflect those of
Care2, Inc., its employees or advertisers.

Jon H.

2:55PM PST on Jan 19, 2012

I love to grow any kind of bean sprouts. Their easy to manage and grow indoors or outdoors.

send a green star

Patsy J P.

12:29PM PST on Jan 15, 2012

I love to put sprouts in salad, to cook them in stirfry, to put in filling for egg rolls...on an don. I love y sprouts

federico b.

7:15AM PST on Jan 15, 2012

grazie

Nina A.

5:48AM PST on Jan 14, 2012

Interesting article!

Dorothy P.

2:24AM PST on Jan 14, 2012

This type of "farming" looks like a good investment for quick results and not only that, brings satisfying rewards.

Thank you

Danuta W.

2:04AM PST on Jan 14, 2012

Thanks for the info.

Alexandra R.

9:00PM PST on Jan 13, 2012

Terri S.

10:52AM PST on Jan 13, 2012

Hi, Laetitia--thank you for rekindling the idea of growing my own sprouts! I'm curious about the type of sprouting device you use--what style is it, and/or the brand, etc. There are so many to choose from on the market, with so many pro and con reviews--I'm wondering which one has "stood the test of time" for you.
Thanks again!

ii q.

10:06AM PST on Jan 13, 2012

David L.

10:35PM PST on Jan 7, 2012