By Andrea Knepper
Extension Master Gardener
University of Vermont
Sprouts are a versatile, dramatic addition to foods that go far beyond the basic bean sprout. Sometimes seen as an addition to sandwiches, toppings on salads and garnishes on entrees, sprouts add crunch, flavor and vibrant color to a variety of dishes.
Adding sprouts to meals also enhances the nutritional value. Sprouts typically contain much higher nutrient levels than their full-sized counterparts. While typical nutrient level varies by plant, sprouts continuously deliver a generous nutritional boost.
You can easily grow fresh sprouts at home in a few days with minimal supplies. Start by gathering materials you may already have around your house, or stop by your local garden supply or hardware store for a few inexpensive items.
A wide-mouth mason jar with a specially designed sprouting lid is a popular choice for growing sprouts. This type of lid allows for proper drainage between waterings, which is essential for healthy sprout growth.
If you don’t have a sprouting lid, there are plenty of alternatives. For example, you can use a colander set on top of a bowl and cover it with a towel or securely cover a jar with a piece of cheesecloth. Once you understand the process, you will be able to confidently experiment with sprouting setups.
Sprouts need to be kept in a dark spot, so keep them in a cabinet. Or you can cover the sprouting container with a towel to block the light.
Sprouts are grown from the same seeds used to grow full-sized versions of the same plant. Popular seeds for sprouting are mung beans, alfalfa, broccoli, radish, peas, mustard and sunflower. Legume and grain seeds like lentil, soybean, wheat, rye, buckwheat and millet are gaining in popularity.
Seed companies are starting to market seeds specifically for sprouting. These packages often include sprouting instructions and contain a larger quantity of seeds.
To get started, make sure your sprouting containers are very clean. Wash with hot, soapy water to prevent contamination.
Soak 1 tablespoon of your seeds according to the package directions. If you’re using regular garden seeds, and this information is not available, estimate soaking time according to seed size. Soak small seeds (like alfalfa and broccoli) for six to eight hours. Large seeds (like mung bean and peas) should soak overnight.
Put your soaked seeds in the container and rinse. Drain thoroughly. The mason jar with sprouting jar lid can be left upside down in a bowl to continue to drain. The goal is to have the seeds damp but not sitting in water.
The sprouts need to be kept in the dark, in a cabinet or under a towel.
This rinsing and draining process should be repeated twice per day for three to six days. The sprouts are ready to eat when they have leaves and the seed hulls start to fall off.
Not all batches of sprouts will be successful. Discard sprouts if you notice black spots, brown discoloration, sliminess or anything else that seems off with your sprouts. The most common issues are poor airflow or insufficient drainage and can be resolved with small adjustments to your setup.
After you’ve checked that your sprouts are in good health, give them a final rinse. Pat dry, removing as much moisture as possible, and store in the refrigerator. Most varieties of sprouts will last about five days when refrigerated.
Experiment with different seeds to explore the possibilities of this easy-to-grow superfood!