Sprouting
Easy, Nutritious & Delicious
Sprouting seeds at home turns ordinary seeds into nutrient-packed microgreens in just days—perfect for salads, sandwiches, and smoothies. Simply rinse and drain every 12 hours (I do 8 pm/8 am) until they sprout.
I love a crunchy blend of radish, alfalfa, and broccoli seeds, but if you’re new to sprouting, start with broccoli seeds and branch out from there.
Prep
10 mins
Wash
2 m x 12h
Total
4-5 days
Serves
750 ml
All you need is:
1 Wide mouth jar
2 Tbsp of seeds
1 Tbsp of vinegar
1 mesh lid or a clean cheesecloth and a rubber band
Instructions step by step:
Step 1 – Soak the seeds with filtered water and the vinegar for 10 mins. Discard the water with the vinegar and rinse the seeds with water three times. Let them soak in filtered water for 8 to 12 hours in a dark place. I keep mine inside a cupboard in the kitchen.
Step 2 – In the morning after I discard the water, rinse with fresh filtered water and drain. Make sure the seeds are well distributed inside the jar. From now on we will leave it upside down or on the side to make sure the water and air flows.
Step 3 – Repeat rinsing and draining every 12 hours, try to always distribute the seeds in the jar as much as possible and always return it to the dark cupboard.
Step 4 – Depending on where you live and the weather condition since in the summer they will grow faster and in the winter they take longer, after day 4 or 5 rinse them again in the morning and this time leave them outside next to a window. They will turn a pale green very fast.
Step 5 – After 6-8 hour in the light they will be light green and ready to harvest. I like to put the jar in the sink, take out the lid and fill it with clean filtered water until the very top. This will help the shells to come to the surface, I scoop out as many as possible.
Step 6 – Drain all the water from the sprouts and let it stand upside down for 10 mins. After that they are ready to come out of the jar. I like to spread them on a paper towel on the top of a metal rack. I leave them drying for 1 hour. Pack them in a glass container and keep them in the fridge for up to 5 days.
About this recipe:
Why Sprouting Seeds?
Sprouting seeds at home is an easy, budget-friendly way to grow a fresh, crunchy “vegetable” anyone can enjoy. Rich in vitamins, minerals, fibre, and phytochemicals (plant compounds that boost immunity and fight inflammation), sprouts pack up to 100× more phytochemicals than mature broccoli heads. They’re fast-growing, low-cost, and a fun hands-on project for the whole family—perfect for adding nutrient-dense microgreens to salads, sandwiches, and smoothies.
Is Sprouting Safe?
Sprouting at home is safer than buying pre-sprouted seeds, as you have complete control over the process. You choose the source of your seeds, how they’re disinfected, and whether your sprouting jar is clean. You also ensure proper air circulation and hand hygiene throughout. Soaking seeds in cider vinegar for 10 minutes kills harmful bacteria, reducing contamination risks. For the best results, don’t leave sprouts for more than 5 days to preserve their nutrients and avoid bacteria growth. In 3 years of sprouting, I’ve never had a bad batch, even when I got distracted and left them for 6-7 days.
How to eat them?
We love them as a side salad, just with a bit of lemon, black pepper and a few drops of olive oil. I use them as a garnish to top salads or sandwiches. Basically I use them to top whatever we are having to eat.
Day 2
Day 3
Day 4
Day 5
Sprouting
Equipment
- 1 Wide mouth Jar
- 1 mesh lid or a clean cheese cloth and a rubber band
Ingredients
- 2 Tbsp of seeds Radish, Alfalfa and Broccoli
- 1 Tbsp of Apple Cider vinegar
Instructions
- Soak the seeds with filtered water and the vinegar for 10 mins. Discard the water with the vinegar and rinse the seeds with water three times. Let them soak in filtered water for 8 to 12 hours in a dark place. I keep mine inside a cupboard in the kitchen.
- In the morning after I discard the water, rinse with fresh filtered water and drain. Make sure the seeds are well distributed inside the jar. From now on we will leave it upside down or on the side to make sure the water and air flows.
- Repeat rinsing and draining every 12 hours, try to always distribute the seeds in the jar as much as possible and always return it to the dark cupboard.
- Depending on where you live and the weather condition since in the summer they will grow faster and in the winter they take longer, after day 4 or 5 rinse them again in the morning and this time leave them outside next to a window. They will turn a pale green very fast.
- After 6-8 hour in the light they will be light green and ready to harvest. I like to put the jar in the sink, take out the lid and fill it with clean filtered water until the very top. This will help the shells to come to the surface, I scoop out as many as possible.
- Drain all the water from the sprouts and let it stand upside down for 10 mins. After that they are ready to come out of the jar. I like to spread them on a paper towel on the top of a metal rack. I leave them drying for 1 hour. Pack them in a glass container and keep them in the fridge for up to 5 days.
Notes
- sprouts |
- phytochemicals |
- broccoli |
- raddish |
- salad
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