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.

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. 

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:

• 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. 

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.

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.

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. 

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. 

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.

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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!

Recipe

This post was originally published on February 23, 2015, and republished on April 29, 2020 with updated content and photos. Thanks for sharing!