These are some of the reasons why I sprout:
To sprout legumes like lentils, mung beans, and chickpeas:
Step 1: Soak over night at room temperature in cool filtered water. You can use a jar or bowl and cover with a towel.
Step 2: Rinse them with filtered water (you can use the soaking water to water plants...they love it!). I think the easiest way to sprout things is to put them in a big mesh or plastic strainer (metal is supposed to be bad for sprouts). You can also get a sprouting tray, sprouting jar, or glass jar with a cheese cloth over the opening. Keep the jar angled downward in a bowl so that the water can drain out. You don't want your sprouts sitting in a pool of water!!! See the pictures below for visuals.
Step 3: Rinse two to three times a day (every 8-12 hours), cover with a towel, and keep out of direct sunlight.
Step 4: Keep this rinsing routine going for a couple of days, depending on the length of sprout you like.
See chart below for detailed soaking times, sprouting times, length, yield, etc. of different seeds, grains, and legumes.
Some of the easiest and fastest sprouts that I like to always have on hand:
Quinoa
Lentils
Buckwheat
- Soaking neutralizes enzyme inhibitors that are there to prevent the seed from germinating (beginning to grow) while in storage. This makes them easy to digest, therefore, no gas!
- Sprouting cuts the carbs! Once the inhibitors are gone, the new plant starts feeding off of the stored food in the endosperm (the starch!) and using that energy to grow a sprout.
- Some energy is used in this process, which is why it makes sense that sprouts have fewer calories than the legume or grain in its whole form.
- The growing plant also activates phytase, an enzyme that will help break the phytate bond and dissolve phytic acid. This releases phosphorus, calcium, iron, and other good minerals that are bonded inside the seed.
To sprout legumes like lentils, mung beans, and chickpeas:
Step 1: Soak over night at room temperature in cool filtered water. You can use a jar or bowl and cover with a towel.
Step 2: Rinse them with filtered water (you can use the soaking water to water plants...they love it!). I think the easiest way to sprout things is to put them in a big mesh or plastic strainer (metal is supposed to be bad for sprouts). You can also get a sprouting tray, sprouting jar, or glass jar with a cheese cloth over the opening. Keep the jar angled downward in a bowl so that the water can drain out. You don't want your sprouts sitting in a pool of water!!! See the pictures below for visuals.
Step 3: Rinse two to three times a day (every 8-12 hours), cover with a towel, and keep out of direct sunlight.
Step 4: Keep this rinsing routine going for a couple of days, depending on the length of sprout you like.
See chart below for detailed soaking times, sprouting times, length, yield, etc. of different seeds, grains, and legumes.
Some of the easiest and fastest sprouts that I like to always have on hand:
Quinoa
Lentils
Buckwheat
Sprouting quinoa in a glass jar with a cheese cloth over the opening. I twirl the jar around so that the sprouts cover the entire surface area rather than clumping in one spot. This helps with even sprouting. Tilt the jar downward to let the water to drain.
Mung bean sprouts after 1 night of soaking and 1 day of sprouting.
Mung Bean sprouts after 1 night of soaking and 2 days of sprouting.
Here is an awesome chart for sprouting that I got from http://www.raw-food-living.com/soaking-nuts.html
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