How to Grow Your Own Sprouts!

Why eat & Grow Sprouts?

Why wouldn’t you?! It’s easy, and they’re packed full of nutrients. Not to mention the satisfaction of growing things yourself.

• Many health benefits 

Like microgreens, sprouts are rich in vitamins and minerals as well as being high in fiber, and they contain antioxidants.  They are a good source of plant-based protein and release enzymes that are great for your digestive health. 

• Saves money to grow them yourself

My local health food store sells small packs of sprouts for an average of about $2.49 per oz. One jar is 3x that, or more, and is a fraction of the price. Plus, you can control the seeds being used and the amount being grown. Make as many or as few as needed.

• Space-saving and easy to grow

If you have a small amount of growing space, growing your own sprouts is a great way to add nutrients to your diet while using very little space. As long as you have room on your counter for a mason jar, you’re in business!

Growing your own sprouts is super simple and takes just a few days. It’s so easy that you may get addicted to having them at your disposal.

What You Need

Mason jar of whatever size suits your needs. I use quart jars but tend to make way too many, and they go bad before I can use them all. I’ve seen people online say that they simply start small, using pint jars every couple of days to keep a consistent, smaller supply of their favorites.

You can buy these cool spout lids. I really recommend it because it just makes the entire process easier. The screen keeps you from losing seeds (and later sprouts) and keeps a space between the counter and the bottom of the jar so air can reach everything.

If you’re not sure that this will be something you’re going to do long term, simply use several layers of cheesecloth or a very thin rag or scarf over the top and hold it on with a rubber band.

Pick your seeds or mix. DO NOT USE SMALL PACKS OF SEEDS. You’ll see in the instructions below that it takes quite a few seeds, even for a smaller batch. Using these small packs is a pain, not to mention much more expensive, since you will need so many. I use the small, family-owned company SeedNow!, linked below.

Keep in mind that many seed types can be used for micro-greens as well, so I like to pick seeds I can use for both.

That’s it! No dirt or crazy supplies needed!

How to Grow Sprouts: Step-by-Step

1. Wet seeds and shake or mix – This gives them an initial rinse to be sure there is no residue or dirt on the seeds. I’d use a tablespoon or two in the jar at first just to get a feel for the process and how you will use them once they’re ready.

2. Dump water and refill – the jar doesn’t have to be full. Just enough to completely submerge the seeds. Some seeds will float, while others will sink to the bottom. This is normal, so no worries!

3. Let sit overnight or at least 8 hours – The purpose of this is to stimulate growth in the seeds by quickly simulating a heavy rain. This will soften the shells so the seeds can start to open.

4. Dump and let drain – This is where the sprouting lid really works well. I just leave it upside down in the sink for a while, or set it on a rag or paper towel until it has stopped dripping. Then I just sit at the bar. Don’t worry about putting them in the sun since we’re eating them before they get to the serious need for sun.

5. Water and rinse daily (White things aren’t mold!) – Every day, just add more water to the jar, mix around, and drain them again. After the first day or so, you may notice tiny roots reaching through the screen. This freaked me out the first time, since it looked like mold was forming, but it’s ok. This is normal. It’s just the seeds searching for water and nourishment. 

6. Ready! – After 3-6 days, depending on what you’re growing, you’re done.  Watching them grow day by day is pretty fascinating! You can leave them in the same container and keep them in the fridge for several days. 

Using sprouts

Sprouts can be a healthy addition to lots of dishes. My Dad used to buy bean sprouts for his famous chicken fried rice. It really was the best. Honestly, this was the first time I had ever seen someone use them.  For the longest time, I associated them only with Asian food.

Years later, I had a warm avocado and turkey sandwich with broccoli sprouts. This opened a whole new world.

As healthy, cheap, and easy as they are to grow, try using them wherever you can. You can use a handful for salads, stews, sandwiches, wraps, pretty much anywhere that makes sense!

Small Steps. Meaningful Rewards.

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