When I think of sprouting I’m brought back to my years in elementary school.
We’d wet a a few paper towels, put some seeds between the papers, and wait a few days. Then we’d transplant the seeds into little potters.
Mine usually didn’t surface.
Did you have any luck?
Well, the good news is if I can sprout a grain in a mason jar, YOU CAN TOO!
It’s actually one of the easiest “traditional food prep methods” I use in my kitchen.
If you’re not familiar with “sprouting” or why we should sprout, I encourage you to read my article: “To Sprout of Not to Sprout?” that is the question. I won’t get into technical stuff in this post. It’s a picture tutorial after all!
Gather up your supplies: mason jar, mesh or strainer, seeds/beans/legumes, purified water. That’s it!
Prepare your surfaces: make sure everything is clean.
Step 1: Soak OVERNIGHT
Fill mason jar half way full with grain, lentils or beans.
Cover with water:
Beans: fill water to top
Lentils: fill water to top
Grains: fill water 2 inches above grain
*Always use glass. You don’t want plastic to leach in.
*Always use purified water. Chemical in water may inhibit sprouting.
Step 2: Rinse and Drain
After at least 8 hours of soaking, rinse and drain in a mesh strainer.
The easiest way to drain is to use a mesh lid or a mesh netting (ex. extra tulle!) inserted under the lid.
Step 3: Cover
Cover with a coffee filter or napkin. Make sure there is some airflow.
Step 4: Tilt and Wait
Tilt the jar and rest it.
Some people say to keep the jar in a dark place for successful sprouting, but I’ve never had a problem with them on the counter or windowsill. It’s up to you. Place the jar on a counter or in a cupboard.
Step 5: Rinse and Drain again and again
Beans, grains, legumes and seeds need to be rinsed throughout the day for a number of days.
For example, beans need to be rinsed at least 3 times a day for up to 3 days (depending on the bean). This not only cleans the beans but rehydrates them.
When to Stop
The “general” guideline for rinsing beans, seeds, legumes, and grains is rinse 3-5 times a day. To be honest, I usually get in about 2 rinses. You don’t want to do any less than that.
Also, you want to rinse for “X” amount of days. X = when you see little tails forming. The tails should be no more than half-inch long.
Store your sprouts in the refrigerator for 3-5 days.
A few super-duper tips:
- I recommend cooking the beans, legumes or seeds after you sprout them. This removes a chemical from the seed that can cause gas and bloating.
- Rinse, rinse, rinse. You want to make sure if you do eat the sprouts raw that you have rinsed thoroughly and everything is very clean through the whole process.
- Prepare your sprouts ahead of time. So…if you are making refried beans on Friday, start your sprouting process on Tuesday night.
- Here’s a really helpful guide to sprouting specific seeds, grains, beans/legumes, and even veggies! (scroll to the bottom): Sprouting Chart
Do you have any tips, tricks, or lessons-learned?
Have you tried sprouting?