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    Home » How to » How to Sprout Seeds: 3 Easy Steps

    How to Sprout Seeds: 3 Easy Steps

    April 29, 2020 , Updated January 15, 2021 Maria 18 Comments

    Jump to Recipe
    Alfalfa sprouts in a jar.

    Have you ever wondered how to sprout seeds in a mason jar? No green thumb is required – there are just 3 easy steps for sprouting alfalfa seeds.

    A big clump Alfalfa sprouts.

    Did you know that almost all seeds and beans can be sprouted?

    Each provides a different flavor to go with their crunchiness.

    They are a great addition to sandwiches, wraps, salads, smoothies, or even soups.

    Not only do they taste great, but most experts agree that they are extremely nutritious and so very easy to incorporate in your dietary routine.

    One of my favorites is this vegetarian piadina sandwich with sprouts. 

    A piadina sandiwich with sprouts, arugula, cheese and tomato.

    Alfalfa and mung bean sprouts are some of the most popular, but there is a wide variety including lentils, red clover, fenugreek, and mung beans. 

    Growing sprouts at home can be done all year round since they are grown indoors. 

    If you start growing sprouts in a jar today, they will be ready in less than 5 days. Two tablespoons of alfalfa seeds produce about two cups of sprouts!

    Are you ready?

    Let’s begin! 

    Step 1: The preparation

    There are a few items you need to grow sprouts at home:

    Different seeds for sprouting in white dishes.

    • a mason jar, washed, sterilized (place in 225 ° F oven for at least 10 minutes), and cooled down to room temperature.
    • a mason ring (washed and sterilized) or an elastic band
    • a cheesecloth
    • 2 tablespoons of seeds or beans (certified organic)

    A sprouting screen can also be used instead of the cheesecloth and mason ring. 

    Seeds being soaked for sprouting.

    Step 2: Rinse and soak

    Rinse about 2 tablespoons of seeds with water that is cool to the touch. Today, I’m using alfalfa seeds.

    Remove any impurities and any non-seed material.

    Place your seeds in your sterile mason jar. Then, fill your jar halfway with cool water.  

    Cover the jar with cheesecloth and secure it with the mason ring or an elastic. 

    Place your jar on a countertop, away from any direct sunshine, and allow them to soak for at least 6-8 hours or overnight.

    Step 3: Rinse, drain and repeat

    When you check your seeds the next morning, you will notice there are no sprouts. It appears like nothing is happening on the outside, but on the inside, there are all kinds of processes going on.

    The seeds are dormant when they are dry, but the minute they get wet, they start to germinate.

    How to position mason jars for proper drainage of water.

    Okay, back to our jar.

    Pour out the water. The cheesecloth (or bean screen)  prevents the small seeds from being poured down the drain.

    Fill it again with water – just a couple of inches – swirl gently and drain.

    Once you have finished draining, place your jar upside down at a 45-degree angle. Rinse and drain at least twice a day (morning and evening) for 3-5 consecutive days. 

    The seeds need proper drainage and circulation and this process ensures there is no water left in the jar.

    This simple procedure prevents mold from growing and provides just the right amount of moisture for the seeds to sprout.

    A close up of the alfalfa sprouts.

    In just a few days, you will be able to enjoy wonderful, refreshing sprouts. 

    This would be a great addition to this Chickpea Salad. It would also add a nice crunchy texture to this refreshing Strawberry Arugula Salad or this Lupini and Baby Kale Salad. 

    A jar of alfalfa sprouts

    When to harvest sprouts

    After 3-5 consecutive days of rinsing and draining the sprouts, notice how most of the leafy green sprouts have lost their hulls.

    How to remove the loose hulls

    OPTIONAL: Remove sprouts from the jar and place them in a large bowl of cold water. Swirl and separate the sprouts for a minute or so. Then, transfer them to a colander to drain. Any loose hulls and seeds that did not sprout should be left behind in the bowl of water. Repeat if necessary. 

    How to store 

    Thoroughly drain the sprouts and transfer to an airtight container lined with a paper towel. Just like the rest of the process, the sprouts should never sit in water. 

    How long can they be refrigerated?

    If stored properly, sprouts can be refrigerated for up to 5 days. DO NOT CONSUME if they start to smell bad or if there is mold. 

    Tips

    • To avoid contaminated sprouts, always use seeds that are specifically labeled for sprouting and are certified organic and pathogen-free. 
    • The ring and cheesecloth can be replaced with a commercial bean screen.
    • Throughout the entire process, place the mason jar away from direct sunlight. 
    • Different seeds and beans need to soak for different amounts of time. In general, the larger the seeds or beans, the longer the soak.

    Why does the mason jar need to be sterilized?

    We want to grow sprouts that are chemical and pathogen-free. To do this, everything that comes into contact with the seeds must be sterilized. 

    The safety of sprouts

    Food safety and basic hygiene rules in the kitchen should always be followed. How to grow sprouts safely at home is easy if these principles are followed.

    One way to eliminate the risk of salmonella and/or bacterial growth is by properly cleaning and disinfecting all equipment before and after each use.

    I would like to mention that the FDA and Health Canada advise thoroughly cooking sprouts before consumption as they are often linked to food poisoning. 

    A close of of the sprouted alfalfa.

    Recipe origins 

    In 2011, there was a huge food poisoning outbreak in Europe, which unfortunately was traced back to a farm growing sprouts.

    The fact is that sprouts are easily contaminated. So make sure you always take all the necessary precautions.

    Following that outbreak, I did my research and started sprouting my seeds.

    If you enjoy gardening, I am sure you will enjoy sprouting your seeds. 

    Growing sprouts at home are quick, easy and so very nutritious!

    What more can you ask for?

    THANKS SO MUCH for following and being part of the She Loves Biscotti community where you will find Simple & Tasty Family-Friendly Recipes with an Italian Twist.

    And if you are new here, welcome! You may want to sign up for my weekly e-mail newsletter. You can unsubscribe any time you want.

    Ciao for now,

    Maria

    ★★★★★ Now that you know how to grow alfalfa sprouts at home, I would love to hear about your successes in the comments below and be sure to rate it!

    The botton of teh mason jar with the alfalfa sprouts.

    Spouted alfalfa sprouts in a jar.

    How to Sprout Seeds: 3 Easy Steps

    Have you ever wondered how to sprout seeds in a mason jar? No green thumb is required – there are just 3 easy steps for sprouting alfalfa seeds.
    5 from 3 votes
    Print Save RecipeSaved! Pin Rate
    Course: Salads
    Cuisine: American
    Prep Time: 20 minutes
    Cook Time: 25 minutes
    Inactive Time: 5 days: 5 days
    Total Time: 5 days 45 minutes
    Servings: 4 servings
    Calories: 4kcal
    Author: Maria Vannelli RD
    Prevent your screen from going dark
    Cost: $10

    Equipment

    • A mason Jar
    • A mason ring
    • Cheesecloth

    Ingredients

    • 2 tablespoons alfalfa seeds certified organic
    • water
    • dash salt

    Instructions

    Step 1: The Preparation

    • Sterilize the jar by placing it in a 225 ° F oven for at least 10 minutes. Cooldown to room temperature before using it.
    • Wash and sterilize the ring.

    Step 2: Rinse and Soak

    • Once you have measured your seeds, rinse them with cool water.
    • Remove any impurities and any non-seed material.
    • Place your seeds in a sterile mason jar. 
    • Then, fill your jar halfway with cool water and allow to soak for at least 6-8 hours or overnight.
    • Cover the jar with the cheesecloth and secure it with the mason ring or an elastic. 
    • Place your jar on a countertop, away from any direct sunshine. 

    Step 3: Rinse, Drain and Repeat

    • Pour out the water. The cheesecloth prevents the small seeds from being poured down the drain.
    • Fill the jar with water, swirl gently and drain.
    • Once you have completely finished draining, place your jar upside down at a 45-degree angle.
    • Rinse and drain at least twice a day (morning and evening) for 3-5 consecutive days. 
    Scroll UP for the STEP by STEP PhotosDon't miss the process shots and videos included in most posts. Simply scroll up the post to find them. Those were created especially for you so that you can make the recipe perfectly every single time you try it.

    Notes

    When to harvest sprouts: After 3-5 consecutive days of rinsing and draining the sprouts, notice how most of the leafy green sprouts have lost their hulls.
    How to remove the loose hulls: (this is an optional step) Remove sprouts from the jar and place them in a large bowl of cold water. Swirl and separate the sprouts for a minute or so. Then, transfer them to a colander to drain. Any loose hulls and seeds that did not sprout should be left behind in the bowl of water. Repeat if necessary. 
    How to store: Thoroughly drain the sprouts and transfer to an airtight container lined with a paper towel. Just like the rest of the process, the sprouts should never sit in water. 
    How long can they be refrigerated? If stored properly, sprouts can be refrigerated for up to 5 days. DO NOT CONSUME if they start to smell bad or if there is mold. 

    Tips

    • In order to avoid contaminated sprouts, always use seeds that are specifically labeled for sprouting and are certified organic and pathogen-free. 
    • The ring and cheesecloth can be replaced with a commercial bean screen.
    • Throughout the entire process, place the mason jar away from direct sunlight. 
    • Different seeds and beans need to soak for different amounts of time. In general, the larger the seeds or beans, the longer the soak.
    • 1 serving = ½ cup
    Why does the mason jar need to be sterilized? We want to grow sprouts that are chemical and pathogen-free. In order to do this, everything that comes into contact with the seeds must be sterilized. 
    The safety of sprouts: Food safety and basic hygiene rules in the kitchen should always be followed. How to grow sprouts safely at home is easy if these principles are followed.
    One way to eliminate the risk of salmonella and/or bacterial growth is by properly cleaning and disinfecting all equipment before and after each use.
    I would like to mention that the FDA and Health Canada advise thoroughly cooking sprouts before consumption as they are often linked to food poisoning. 

    Nutrition

    Calories: 4kcal | Carbohydrates: 1g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 1mg | Potassium: 13mg | Fiber: 1g | Sugar: 1g | Vitamin A: 26IU | Vitamin C: 1mg | Calcium: 5mg | Iron: 1mg
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    This post was originally published on February 23, 2015, and republished on April 29, 2020 with updated content and photos. Thanks for sharing!

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    Filed Under: How to, Salads

    About Maria

    Maria Vannelli is a registered dietitian who lives in a suburb just outside Montreal, Canada. She's the founder of the food blog She Loves Biscotti. Maria hopes to inspire you and bring you and your loved ones closer together at meal times enabling you to create some memorable moments.

    Reader Interactions

    Comments

    1. Ur pal val

      March 29, 2020 at 7:55 pm

      5 stars
      This looks so easy… will definitely give it a try. Thanks!!!

      Reply
      • Maria

        April 22, 2020 at 2:50 pm

        Thanks Val! Enjoy!

        Reply
      • Robin Martz

        June 12, 2022 at 7:38 pm

        5 stars
        Long ago, when I was living without running water or electricity, I sprouted alfalfa. I didn’t do it like this and it’s a wonder I didn’t make myself sick! I was pregnant at the time too! I’m going to do it right this time, and more variety of seeds. Thank you for this post!

        Reply
        • Maria

          September 13, 2022 at 1:27 pm

          Thank goodness you were ok!
          You are welcome, Robin! Enjoy!

    2. Jo Vanderwolf

      January 24, 2018 at 10:56 am

      I’ve always been intimidated by the thought of growing my own sprouts. Your steps look pretty easy! I should probably give it a try 🙂 Thanks for the tutorial.

      Reply
      • Maria

        February 10, 2018 at 5:08 pm

        My pleasure Jo! It really is easy and so convenient to grow sprouts at home. Hope you give it a try! Thanks for stopping by 🙂

        Reply
        • Glenniz1

          September 01, 2021 at 2:42 pm

          5 stars
          Just received my sprout kit from Amazon yesterday, already started the soak and will begin the rinsing process in the next couple of hours.
          Can’t wait to see what they look like by Saturday!

        • Maria

          September 01, 2021 at 8:39 pm

          How wonderful Glenniz1! Enjoy!

    3. Sarah @ Champagne Tastes

      January 20, 2017 at 8:18 am

      This is great! Someone just gave me a huge bag of wheat berry seeds and I had no idea what to do with them! (Also the link to that sprouting chart is broken)

      Reply
      • Maria

        January 20, 2017 at 7:07 pm

        Thanks Sarah! Appreciate the heads up re: broken link. I have updated the link. Appreciate your comment 🙂

        Reply
    4. Tony

      May 13, 2016 at 9:28 pm

      Hi Maria!! I’ve been looking over your blog this evening and, I must say, it’s well put together. Keep up the good work☺. Here is the web page that sells the certified organic sprouts. Cheers
      http://www.sprouting.com

      Reply
      • Maria

        May 16, 2016 at 6:58 pm

        Amazing site Tony! Thanks for sharing 🙂

        Reply
    5. Hisham Assaad

      March 22, 2015 at 11:41 am

      I have sprouted lentils one time and it went amazing. Took them to work and made my friends try them.
      I’m trying to sprout other beans now. Wish me luck

      Reply
      • Maria

        March 22, 2015 at 5:58 pm

        Best of luck, Hisham! I am sure they will be wonderful. Let me know how they turn out for you. Thanks for the comment.

        Reply
    6. Chantelle | naked cuisine

      March 21, 2015 at 8:20 pm

      Lovely crunchy sprouts, I need to get on the sprout train they are such a great addition. Thanks for the inspiration.

      Reply
      • Maria

        March 22, 2015 at 6:59 am

        Hello Chantelle,
        Thanks for your comment. Welcome back on board! Enjoy 🙂

        Reply
    7. Tony

      March 03, 2015 at 7:28 pm

      Hi Maria!!! My Alfalfa sprouts were a complete success. Looks like I adopted a new hobby. What can I say, definitely beats knitting. ☺

      Reply
      • Maria

        March 03, 2015 at 7:51 pm

        Lol! Happy to hear about your success!Thanks for your comment and support in my food blogging journey.

        Reply

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