Sprouting
Easy & Nutritious
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 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 – Initial Soak
Soak the seeds in filtered water with vinegar for 10 minutes. Discard the water and vinegar, then rinse the seeds three times with fresh water. Soak them again in filtered water for 8–12 hours in a dark place, such as a kitchen cupboard.
Step 2 – First Rinse and Drain
The next morning, discard the soaking water, rinse the seeds with fresh filtered water, and drain well. Spread the seeds evenly inside the jar. From now on, store the jar upside down or on its side to ensure proper airflow and drainage.
Step 3 – Daily Rinsing
Rinse and drain the seeds every 12 hours, making sure they are evenly distributed in the jar each time. Return the jar to the dark cupboard after each rinse.
Step 4 – Introduce Light
After 4–5 days (sooner in warm weather, longer in cold weather), rinse the seeds in the morning and place the jar near a window to expose them to light. They will quickly turn pale green.
Step 5 – Harvest the Sprouts
After 6–8 hours in the light, the sprouts will turn light green and be ready to harvest. Place the jar in the sink, remove the lid, and fill it with clean filtered water to the top. This will cause the shells to float to the surface—scoop out as many as you can.
Step 6 – Dry and Store
Drain all the water from the sprouts and let the jar stand upside down for 10 minutes. Spread the sprouts on a paper towel over a metal rack and let them dry for 1 hour. Store them in a glass container in the fridge for up to 5 days.
About this recipe
Why You’ll Love Sprouting Seeds at Home
Sprouting seeds is a simple, cost-effective way to grow fresh, nutrient-packed microgreens right in your kitchen. Bursting with vitamins, minerals, fibre, and powerful phytochemicals (natural plant compounds that support immunity and reduce inflammation), sprouts can contain up to 100 times more phytochemicals than mature vegetables like broccoli. They grow quickly, require minimal effort, and make a fun, educational activity for the whole family. Add them to salads, sandwiches, or smoothies for an instant nutrient boost!
Is Sprouting Safe?
Yes—sprouting at home is safer than buying pre-sprouted seeds because you control every step. You select high-quality seeds, disinfect them properly, and ensure your sprouting jar is clean. Soaking seeds in apple cider vinegar for 10 minutes helps eliminate harmful bacteria, minimising contamination risks. For the best (and safest) results, harvest your sprouts within 5 days to preserve their nutrients and prevent bacterial growth. In my 3+ years of sprouting, I’ve never had a bad batch—even when I’ve accidentally left them for 6–7 days!
Ways to Enjoy Your Sprouts
We love them as a light side salad, tossed with a squeeze of lemon, a crack of black pepper, and a drizzle of olive oil. They also make a crunchy, vibrant garnish for salads, sandwiches, wraps, or even soups. Honestly, we sprinkle them on everything—from avocado toast to Buddha bowls. The possibilities are endless!
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
- Initial SoakSoak the seeds in filtered water with vinegar for 10 minutes. Discard the water and vinegar, then rinse the seeds three times with fresh water. Soak them again in filtered water for 8–12 hours in a dark place, such as a kitchen cupboard.
- First Rinse and DrainThe next morning, discard the soaking water, rinse the seeds with fresh filtered water, and drain well. Spread the seeds evenly inside the jar. From now on, store the jar upside down or on its side to ensure proper airflow and drainage.
- Daily RinsingRinse and drain the seeds every 12 hours, making sure they are evenly distributed in the jar each time. Return the jar to the dark cupboard after each rinse.
- Introduce LightAfter 4–5 days (sooner in warm weather, longer in cold weather), rinse the seeds in the morning and place the jar near a window to expose them to light. They will quickly turn pale green.
- Harvest the SproutsAfter 6–8 hours in the light, the sprouts will turn light green and be ready to harvest. Place the jar in the sink, remove the lid, and fill it with clean filtered water to the top. This will cause the shells to float to the surface—scoop out as many as you can.
- Dry and StoreDrain all the water from the sprouts and let the jar stand upside down for 10 minutes. Spread the sprouts on a paper towel over a metal rack and let them dry for 1 hour. Store them in a glass container in the fridge for up to 5 days.
Notes
- sprouts |
- phytochemicals |
- broccoli |
- raddish |
- salad
Did you make this recipe?
Please tag us on @fromplantswithlovekitchen
There are no reviews yet. Be the first one to write one.