How to Grow Sprouts – A Simple Guide

Lentil Sprouts

How to grow sprouts in your kitchen? This is a simple guide to help you grow sprouts in your kitchen with simple tools. Are you ready? Let’s talk about it.

Sprouts have been a staple in Chinese cuisine for a long time, and now they are really popular in the West. I’ve always been fascinated by sprouts and microgreens from a young age. Now, after my father-in-law, who has been gardening his whole life, started sprouting in his kitchen, I felt motivated to start my own. Hence, I had amazing results. 

What are sprouts?

You probably know what sprouts are or have tried them before. If you don’t know what sprouts are, keep reading. Sprouts are the germinated seed of a young plant or vegetable on their way to full growth. While you may think that sprouts all look similar, they are actually a variety of different foods. You can find them in health food stores, supermarkets, or farmers’ markets. 

Sprouts are generally consumed raw, but can also be slightly cooked before eating. You can add sprouts to your salads, wraps, rice, stews, sandwiches, and anything you want. 

Types of Sprouts

Bean sprouts – the most common ones are chickpeas, lentils, peas, mung beans, kidney beans, soybeans, and azuki beans. 

Grain sprouts – any viable seed, such as alfalfa, whole-grain barley, rye, millet, rice, clover, corn, and oats. 

Vegetable and leafy greens – Such as ​​radish, broccoli, mustard greens, clover, cress, and fenugreek.

Nuts and seeds – among the most common are almonds, pumpkin seeds, sesame seeds, or sunflower seed sprouts. 

Here are some delicious salads topped with alfalfa and lentil sprouts.

Benefits of sprouts

Sprouts are low-calorie but rich in nutrients. The benefits and minerals vary depending on the variety of the sprouts. I am not a nutritionist or an expert but based on my research, sprouts may help you in so many ways like:

  • Control blood sugar levels
  • Improve digestion
  • May improve heart health
  • They are generally high in folate, magnesium, vitamin K, and phosphorus. 
  • Improve hair and skin
  • Rich in omega 3 fatty acid, selenium and enzymes.
  • May improve anemia 

Do you need expensive tools for growing sprouts?

Absolutely not! You only need mason jars and lids, a plastic canvas (size will depend on the seed you are sprouting), organic seeds or dry legumes, and a few minutes to rinse and wash. They are so easy and simple to grow. Here’s a list of what you need:

  • a quart mason jar – mason jars are great and probably you already have them. 
  • a wide-mouth canning ring – they usually come with the mason jars or you can buy it for a few bucks. 
  • a sprouting screen – I used a plastic canvas and created my own. I adjusted it to the canning ring. Refer to the video below. 

How to start sprouting?

If you buy seeds that are specifically for sprouting, they usually have the instructions on the packet. But, I rather buy big packages of organic and non-GMO seeds because then I have more sprout seeds. I like to buy dry beans at Trader Joe’s because they are good quality and less expensive. 

For this video, I used small packages that I bought at my local plant nursery. It was the first time for me. I was successful with the alfalfa and the lentils. The garbanzo beans did not perform well but I think the seeds were not good. I will try again. Here are the steps for growing sprouts in your kitchen. You can also refer to the video below these steps.

  1. Soak your sprout seeds overnight – after going to bed pour about 3 tablespoons of sporting seeds into the quart jar. Then add about 2 cups of non-chlorinated water through the sprout screen. Swirl the seeds and drain. Then, cover again with 2-4 cups of water. Place the jar on your countertop until the next morning.
  2. Drain and rinse your sprout seeds – The next morning pour the water out and repeat the process of rinsing, swirling, and draining. Once you drain the seeds very well, place the jar in a place that they can lay upside down at a slight angle. I use a bamboo dish rack. 
  3. Continue rinsing, swirling, and draining – I do this process twice a day, once in the morning and then at night. Every day sprouts will grow a little bit more until they have filled your jar and started to turn green. The process can take about 3 to 5 days. 
  4. Store your sprouts – You want to keep your sports dry as possible to avoid bacteria and spoilage. I like to lay a paper towel over a tray, then spread the sprouts over the paper towel and pat dry until I get the moisture out. Then I let them air dry for a little bit. I use a plastic container that is made to store veggies but you can store them inside a jar. 


How to Grow Sprouts in your Kitchen!

In conclusion, sprouts are very nutritious and easy to grow. However, you have to be careful and keep them fresh and as dry as possible to avoid food poisoning or bacteria. I hope this article was helpful, and if you start sprouting let me know how it goes or if you need help. HAPPY SPROUTING!

I hope you start growing your sprouts and love it as much as we do! Let me know what you think! Leave a comment below. Also, don’t forget to take a picture and share it on my Facebook page or tag it #thehungrydragonfly on Instagram!I love seeing your creations! Follow me on TikTok!


8 thoughts on “How to Grow Sprouts – A Simple Guide

  1. This video is very useful because sprouts are very nutritious. I’ll try to do it.

  2. Wow this is great info, thanks for sharing! I’ve tried quinoa sprouts but no others. I’m excited to!

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