Basic sprouts recipe


You will need a glass jar, a piece of fine-mesh window screen or cheesecloth, and a rubber band for this recipe.

  • Yield: 4 cups (400 g sprouts)


  • 3 to 4 tablespoons seeds for sprouting
  • Filtered water
How to Make It
  1. Measure out the desired amount of seeds, remembering that the volume of the sprouts will be much larger. Sort through the seeds quickly and remove any shriveled, cracked, or discolored ones.
  2. Put the seeds in a clean glass jar and cover them with water. Put a screen over the mouth of the jar and secure with a rubber band. Swirl the water around in the jar, rinsing the seeds well, then invert the jar to drain through the screen. Cover the seeds with plenty of fresh filtered water. Let soak for 8 to 12 hours, or overnight.
  3. Drain and rinse the seeds through the screen 2 to 3 times. Set the jar at a 45° angle in a bowl or on a dish rack to let it drain. Make sure that any excess water is able to drain out of the jar. Also ensure that the jar will not be sitting in the drained water.
  4. Keep the seeds away from the light: Put the jar in a dark area of the kitchen, or cover it with a dish towel. Repeat the rinsing and draining 2 to 3 times a day for 2 to 3 days. The length of sprouting time depends on the sprouts you are growing.
  5. Once the seeds have sprouted, cover the jar with an airtight lid and store it in the fridge. NOTES: The final rinse must precede storage by at least 8 hours so that the sprouts have time to dry out. If the sprouts are wet when you put them in the fridge, they will turn moldy quickly. A word of caution: Large beans, especially kidney beans, need to be lightly cooked or steamed after sprouting to rid them of naturally occurring toxins. They can cause major digestive upset if ingested completely raw. Chickpea, adzuki, mung, and black bean sprouts are okay to eat raw in moderation (maximum 1 cup per day).

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