How to Sprout

Use one part seed to at least 3 parts water.  Soak in a wide-mouth jar (half gallon or larger jars are more convenient).

All measurements below yield one quart of ready sprouts.

  • Seed
  • 2 Tbsp alfalfa or red clover
  • 1/4 cup radish or mustard
  • 1/2 cup lentils or fenugreek
  • 1/2 cup mung bean
  • 1 cup wheat or rye
  • 1 cup adzuki, chick peas, soy, or other legumes or grains
  • 2 cups sunflower seeds
  • Soak Time
  • 6 hours
  • 6 hours
  • 8 hours
  • 8 hours
  • 12 hours
  • 12 hours
  • 12 hours
  • Days to Sprout
  • 5-6 days
  • 5-6 days
  • 3 days
  • 3-5 days
  • 3 days
  • 3-5 days
  • 2 days

1- Cover the mouth of the jar with stainless steel sprouting screen or cheesecloth, which is tied on or secured with a rubber band. After soaking seeds (use distilled or spring water), drain well and keep in warm dark place – sprouting time increases with more light and cooler conditions

2- Rinse twice a day, ideally morning and evening. An exception is soy, which may rot if not rinsed 4 times daily. Keep jar tilted mouth down for better drainage – thorough rinsing and complete draining improve sprout flavour. You can save all rinse water for cooking, animals, or plants.

3- After 3 days place alfalfa, red clover, radish, and mustard sprouts in a cool place with indirect sunlight to induce chlorophyll. Continue rinsing twice daily until sprouts are ready.

4- During the sprouting process, the hulls on certain seeds slough off. It is important to remove hulls from alfalfa and radish sprouts since these easily rot. To remove the hulls, place the sprouts in a large bowl of water and agitate them, further loosening and brushing them aside. Gently reach under the sprouts and lift them out of the water, without disturbing the sunken hulls.

5- Drain sprouts well. If refrigerated, they keep up to one week in a plastic bag or covered glass jar.

Why eat sprouts?

Alfalfa is North America’s favorite sprout and is considered more nutritionally concentrated than other sprouts, primarily because of its rich concentration of minerals.  It will act as a diuretic, will benefit the urinary and intestinal systems, and will help to detoxify the body.  Alfalfa’s rich content of nutrients include protein, carotene (equal to carrots), calcium, iron, magnesium, potassium, phosphorus, sodium, zinc, vitamin K, bioflavonoids, and abundant chlorophyll.  It also contains 8 enzymes which help assimilate protein, fats, and carbohydrates.

Broccoli sprouts are packed with cancer-protective compounds. One compound in particular called sulforaphane has been shown to improve the liver’s ability to detoxify carcinogens and other toxic compounds. 3-day-old sprouts of certain cruciferous vegetables, including broccoli and cauliflower, contain 10-100 times higher levels of sulforaphane than do the corresponding mature plants. In fact, just one ounce of broccoli sprouts contain an equivalent amount of sulforaphane to one-and-a-half pounds of mature broccoli!

Serving Ideas

  • Sprouts make great replacements for lettuce on sandwiches
  • Sprinkle tossed green salads with a mix of alfalfa and broccoli sprouts.
  • Make a powerfully healthy burrito by adding a handful of sprouts.

Safety Considerations

One word of caution about alfalfa: this seed has higher than usual amounts of an amino acid called canavanine, which has been associated with worsening of inflammatory conditions including rheumatoid arthritis and systemic lupus erythematosus. Individuals with chronic inflammatory conditions, including autoimmune conditions, may want to avoid alfalfa sprouts for this reason.

Enjoy!