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Sprouting Guide (Quick View)

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sprouted-black-eye-peas1FBSprouts are the beginning life of a plant. These baby plants are loaded with nutrients, minerals, vitamins, antioxidants, proteins, fats, phytochemicals, enzymes, water and chlorophyll. Sprouts have the highest concentration of these nutrients, vitamins, etc. than any other stage of a plant’s life.

Sprouts are ALIVE…

and continue to grow for some time after they are harvested. This period of growing continues to add more nutrients. Not only do we sprout nuts and seeds to release their maximum amounts of nutrients but many people find they cannot tolerate grains, seeds, nuts and legumes, or products such as breads, cakes or bean dishes made from them.

Do you suffer from indigestion, flatulence, or bloating after eating them? Seeds and nuts contain not only enzyme inhibitors but also phytic acid  which is found in the outer layer. Both of these make dry grains, seeds and legumes virtually indigestible. Phytic acid also reacts with many essential minerals, such as calcium, magnesium, copper, iron and especially zinc, and stops their absorption in your intestines.

As they soak, the enzymes, lactobacilli and other helpful organisms break down and neutralise the phytic acid. As little as seven hours soaking in water removes most of the phytic acid. Soaking, fermenting and sprouting also breaks down gluten and other difficult-to-digest proteins into simpler components that are more easily absorbed.

Not only are sprouts a living food, they are naturally low in calories. Their vitamin A content will usually double, various B group vitamins will be 5 – 10 times higher, and vitamin C will increase by a similar order. Their protein content becomes easily digestible, and rich new nutrients such as enzymes and phytochemicals are created. They contain significant amounts of bio-available calcium, iron and zinc.

One of the easiest and lest expensive routes in sprouting is the jar method. When using jars use wide-mouth, glass canning jars, which are available at many hardware or grocery stores.  You will need screen lids – cut pieces of different (plastic) mesh screens, or buy some of the special plastic screen lids designed for sprouting. Sprouting in jars is quite easy: simply put seed in jar, add soak water, put lid on. When soak is over, invert jar and drain water, then rinse again. Then prop jar up at 45 degree angle for water to drain. Keep out of direct sunlight. Rinse seed in jar 2-3 times per day until ready, always keeping it angled for drainage.

You can use your sprouted seeds at various growth periods.  Often times I will sprout the seed or grain only long enough to create a small tale, using them in cookie or bread recipes. Here is an example.

Sprouting Guide

  1. Select the type of seed or bean from the chart below.
  2. Place the suggested amount of seeds or beans in the sprouting jar and cover with purified water.  Usually a 1:2 ratio.  One part seed, 2 part water.
  3. Soak the seeds or beans for the suggested amount of time.
  4. Drain the water from the jar after the suggested amount of soaking time.
  5. Put the jar in a dark place such as a kitchen cupboard.
  6. Rinse the seeds or beans every 4-8 hours.
  7. After rinsing, replace the jar back to the dark cupboard.
  8. Once sprouting begins, that you see the shoots, put the jar into sunlight. This allows the sprouts to develop chlorophyll.
  9. Let the sprouts grow for the suggested number of days.
  10. You can adjust the growing time based on whether you are planning on eating the sprouts or juicing the sprouts. If you want to eat the sprouts, then you can eat them when they are a little smaller. If you want to juice the sprouts, then they will need to be a little bigger.
  11. What are you waiting for?  Sprout Living!!
Soaking Time Sprouting Time
All Beans 9 – 12 hours 2 – 3 days
Alfalfa 5 – 10 hours 3 – 5 days
Almond 8 – 10 hours 2 – 3 days
Buckwheat 1 – 2 hours 2 – 3 days
Clover 8 – 10 hours 3 – 4 days
Corn 10 – 15 hours 3 – 5 days
Fenugreek 10 – 12 hours 4 – 5 days
Lentils 10 – 12 hours 2 – 3 days
Millet 8 – 11 hours 1 – 2 days
Oat Groats 8 – 10 hours 1 – 2 days
Peas 9 – 12 hours 2 – 3 days
Quinoa 8 – 10 hours 2 – 3 days
Rice 9 – 12 hours 3 – 4 days
Rye 9 – 12 hours 2 – 4 days
Sesame Seeds 8 – 11 hours 3 – 4 days
Spelt 6 – 12 hours 3 – 4 days
Sunflower Seeds 6 – 8 hours 2 – 3 days
Triticale 9 – 12 hours 2 – 4 days
Wheatgrass 10 – 12 hours 7 – 10 days

Sprouting chart brought to you by: http://www.juicingbook.com/sprouts

8 thoughts on “Sprouting Guide (Quick View)

  1. Bridget says:

    Thank you for posting this. I’ve never sprouted anything before but have been looking to do so asap. Can’t wait to eat the raw and living. I love my healthy creatures =)

  2. Hello Amie-Sue. I am trying to sprout lentils. If I keep rinsing them can I continue to sprout them beyond 2 – 3 days without danger of them going rancid. So far the tails are about one inch. I love you website. I have tummy issues and am looking forward to getting the equipment I need to start to incorporate the raw diet. Take Care!

    • amie-sue says:

      Hello Patricia…

      Depending on the climate and time of year you are sprouting and most importantly your personal preference – You may Rinse and Drain again at 8-12 hour intervals for up to 6 days. Not all Lentils will sprout at the same time but they are close enough to mix together. I suggest that you taste your crop at EVERY RINSE – including the very first – just after the Soak period. The soaked seeds are already alive and though they may not be their most nutritious they are still very nutritious – they are already without enzyme inhibitors at this point.

      I hope this helps! amie sue

      Grow them for as long as you like (as long as you continue to Rinse and Drain every 8-12 hours) and find out for yourself when they are most delicious! If you grow for a week you’ll get some plants growing as well as roots. Experiment! Have Fun! It’s All Good!

  3. Nathan Varga says:

    Hey Amy,
    When you sprout the nuts, seeds and grains do you have to cook them or can you eat them raw?
    Something like quinoa I cook but If I can sprout it and eat it raw that would be more beneficial I think.
    Thanks,
    Nate.

    • amie-sue says:

      Hi Nathan…

      After sprouting nuts you can eat right away…(or dehydrate them then) The sprouting process is what helps to rid most of the phytic acid and the enzyme inhibitors which is beneficial for digestion. As far as quinoa goes, I eat cooked and I have eaten it raw but sprouted. It really depends on how how well your body handles them. Personally, cooked quinoa is better for my stomach right now. I know I always seems to come back to that bit of advice but it is so true. We are so unique and what works for you, may not for another. I have a post on sprouting quinoa if interested. It is under Raw Techniques. Good to hear from you Nathan. amie sue

  4. Jacquelyn Rossi says:

    Thanks for all of your advice. I just came across your website and blog recently and I’m in love with it. You have such great information and tasty looking recipes. I am trying to incorporate a lot more raw foods into my diet and sprouting is something I am very interested in. The one concern I have is leaving the nut/seed/bean wet inside a dark place. It makes me think of mold growing. Is that something that I should worry about? Or does rinsing it often keep mold from growing? I’ve also seen other people sprout foods by leaving them moist but keeping it an open space so air can flow through it. I would really appreciate any advice you can give.

    Thanks so much!

    • amie-sue says:

      Good evening Jacquelyn,

      I am so happy that you found my site. :) I hope that you continue to enjoy it.

      I understand you concern and it is a valid one. In the process of creating healthier foods for our bodies, we don’t want to add any wrong bacterias to it in the process. The purpose for starting the sprouting off in the dark is to commence germination. Then as indicated in #8 (above) “Once sprouting begins, that you see the shoots, put the jar into sunlight. This allows the sprouts to develop chlorophyll.”

      Here a things to keep your eye on when you are learning to sprout: (the following can cause issues)

      Seeds are not rinsed well enough before soaking
      Seeds are left in standing water after the initial soaking
      Seeds are allowed to dry out
      Temperature is too high or too low
      Insufficient rinsing
      Dirty equipment
      Insufficient air flow
      Contaminated water source

      If you have any further questions, please don’t hesitate to ask, I will do my best to help you. Did any of this help? Many blessings, amie sue

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