Basics of Sprouting
Sunday Morning Breakfast
Obtain seed for sprouting and store in bug-proof containers
away from extreme heat/cold. Seed should be viable and to extent its life, free
of chemicals.
Basic steps in sprouting
* Measure out appropriate amount of seed, visually inspect and remove stones, sticks
* Weed seed, broken seeds, etc.
* Rinse seed
* Soak seed in water for appropriate time
* Rinse soaked seed, put in sprouting environment for appropriate time
* Service seeds (rinse) in sprouting environment as needed.
When ready, rinse seeds. Store in refrigerator or in other suitable container until ready to use. If not used within 12 hours, seeds should be serviced (rinsed) every 24 hours in refrigerator. Best to eat as soon as possible, as their freshness is nutritionally dense.
Best time and length to eat sprouts
Ultimately, you will answer this question by experimenting, growing sprouts and eating them at different ages and lengths. My preference is to eat sprouts (except almonds, pumpkin seeds) when the growing root is the length of the soaked seed. Sprouting times given below are based on cloth or jar method and reflects an average time. The soaking time can be increased or decreased (except for buckwheat) with little or limited impact on the results. If you are using a different method, especially one of the commercial sprouting units, these times will not apply and you will have to monitor your sprouts to decide their readiness.
Basic steps in sprouting
* Measure out appropriate amount of seed, visually inspect and remove stones, sticks
* Weed seed, broken seeds, etc.
* Rinse seed
* Soak seed in water for appropriate time
* Rinse soaked seed, put in sprouting environment for appropriate time
* Service seeds (rinse) in sprouting environment as needed.
When ready, rinse seeds. Store in refrigerator or in other suitable container until ready to use. If not used within 12 hours, seeds should be serviced (rinsed) every 24 hours in refrigerator. Best to eat as soon as possible, as their freshness is nutritionally dense.
Best time and length to eat sprouts
Ultimately, you will answer this question by experimenting, growing sprouts and eating them at different ages and lengths. My preference is to eat sprouts (except almonds, pumpkin seeds) when the growing root is the length of the soaked seed. Sprouting times given below are based on cloth or jar method and reflects an average time. The soaking time can be increased or decreased (except for buckwheat) with little or limited impact on the results. If you are using a different method, especially one of the commercial sprouting units, these times will not apply and you will have to monitor your sprouts to decide their readiness.
Jars and Cloth
Two Suggested Sprouting Methods Jars
Use wide-mouth, glass canning jars, available at many hardware stores. You will need a screen lid or cut a piece of cheese cloth and apply as a screen. Sprouting in jars is easy. Simply put seed in jar, add clean filtered water and screw on lid. When soaking is over, invert jar, drain water and rinse again. Prop jar up at 45 degree angle for water to drain. Keep out of direct sunlight. Rinse seed in jar 2-3 times per day until ready, always keeping it angled for drainage.
Cloth
Soak seed in shallow water, in a flat-bottom container. At final soaking time, empty seed into strainer and rinse. Take a flat-bottom bowl or saucer, line bottom with wet 100% cotton washcloth, spread seed on wet cloth. Take 2nd wet cloth and put on top of seed or if bottom washcloth is big enough, fold over wet seeds. You can add additional water to washcloths 12 hours later by sprinkling on top or if very dry, remove seed from cloth, rinse, re-wet cloth and place seed back between wet cloths. Cloths to be used, should be 100% cotton (terrycloth) or linen used exclusively for sprouting and of light colors. Inexpensive cotton washcloths and plastic bowls work well, lasting a long time while saving money.
Comparison
Jar vs. Cloth Methods
Jar method is more versatile because greens can be grown in the jar and the jar is less likely to mold than cloth for sprouts that require more than 2 days. However, the jar method needs a convenient drainage system (otherwise mold can develop). The cloth method can withstand some direct sunlight (direct sunlight in early stages of sprouting can cook the seed in jars) and does not need a drainage system. The methods require roughly the same time, though 2nd service of cloth is very fast. Almonds, buckwheat give better results in cloth.
Other Methods of Sprouting
* Plastic tube - variation on jar method; opens at both ends to easily remove long sprouts from tube than from jar.
* Sprouting bags - cotton or linen; also plastic mesh. Soak seed in bag in water, then hang up inside plastic bag (forms a little greenhouse).
* Trays - very good for growing greens. Might need drainage system.
* Clay saucer - used for mucilaginous seeds like flax, psyllium, etc.
* Commercial sprouters - wide variety available. Often fairly expensive; most don't work as well as cloth/jar methods!
Best time and length to eat sprouts
Ultimately, you will answer this question by experimenting, growing sprouts and eating them at different ages and lengths. My preference is to eat sprouts (except almonds, pumpkin seeds) when the growing root is, on average, the length of the soaked seed. Sprouting times given below are based on cloth or jar method and reflects an average time. The soaking times can be increased or decreased (except for buckwheat), with little or limited impact on the results. If you are using a different method, especially one of the commercial sprouting units, the times here will not apply and you will have to monitor your sprouts to decide when they are ready.
Amaranth
Soak 2-4 hours, sprout 1-1.5 days.
Method: cloth.
Very tiny seeds, likely to flow through screen in jar method; line strainer with sprouting cloth to retain seeds. Sprout can be very bitter.
Barley
Soak 8-14 hours, sprout 1.25-1.5 days.
Method: cloth or jar.
Use only unhulled barley; "whole" hulled barley and pearled barley won't sprout. Chewy, somewhat bland sprout. Hulls are tough; people with stomach or intestinal ulcers might find hulls irritating. Can be grown as grass.
Buckwheat
Soak 15-20 minutes only; sprout 1-1.5 days.
Method: cloth.
Use hulled, *raw* buckwheat groats. Kasha is usually toasted, won't sprout. Raw buckwheat is white/green to light brown; toasted buckwheat is medium brown. Unhulled buckwheat (black hulls) are for greens, not general sprouting. Don't soak longer than 20 minutes as it spoils readily. Monitor moistness, rinse or change cloths every 12 hours to avoid spoilage. Good sprout, mild flavor. Sprouts quickly in hot weather.
Popcorn
Soak 8-14 hours, sprout 1.5+ days.
Method: jar or cloth.
Blue mold can be a problem, esp. with field corn. Sweet corn seeds will sprout also.
Field corn
Soak 8-14 hours, sprout 2.0+ days.
Method: jar or cloth.
Field corn sprouts, if long enough are tender but bland/starchy tasting. Popcorn sprouts are very sweet, but the hull doesn't soften much in sprouting - very hard to eat. Not worth the trouble; suggest eating raw sweet corn (including raw corn silk, which is delicious) instead.
Millet
Soak 8-14 hours, sprout 1-1.5 days.
Method: cloth or jar.
Hulled millet - most seeds will sprout but some ferment, producing very sharp taste. Unhulled millet best sprouter, but hull is very crunchy and sprout is rather bland. Best used in recipes.
Oats
Soak 8-14 hours, sprout 1.25-1.5 days.
Method: cloth or jar.
Must use unhulled oats; so-called "whole oats" or oat groats won't sprout. Good sprout, mild flavor similar to milk. Thick hull makes it difficult to eat; best used in milk. Can grow as grass also.
Quinoa
Soak 2-4 hours, sprout 12 hours.
Method: cloth or jar.
Must rinse seeds multiple times to get off soapy tasting saponin in seed coat. Very fast sprouter; can grow as greens. Strong flavor that many find unpleasant. Small seed, line strainer with cloth. White and black quinoa are available.
Rice
Soak 12-18 hours, sprout 1.0+ days.
Method: cloth or jar.
Only brown, unprocessed rice will sprout. White rice, wild rice are dead and won't sprout. Standard long grain rice doesn't sprout. Short, medium grain brown rice, also brown basmati (but not Texmati) rice will sprout. Before root appears, rice can be eaten but difficult: bland, chewy, *very* filling. Once root appears, rice sprout is very bitter.
Rye
Soak 8-14 hours, sprout 1-1.5 days.
Method: cloth or jar.
Nice sprout - good flavor. Rye harvested immature or handled improperly can have strong, unpleasant flavored. If it molds, discard (ergot mold possible).
Triticale is a cross between rye and wheat.
Wheat, including Kamut and Spelt
Soak 8-14 hours, sprout 1-1.5 days.
Method: cloth or jar.
Hard Winter wheat better than soft Spring wheat. Wheat can get excessively sweet at 2+ days of sprouting. Spelt has nice texture, but spelt and kamut are more expensive than ordinary wheat. Wheat, rye, kamut, spelt, triticale can be Can be grown as grass.
Almonds
Soak 10-14 hours, sprout 1.0 day.
Method: cloth.
Use only unblanched almonds. Sprouting and storage time should not exceed 2 days or sprouts may turn rancid. Best to peel sprouts before eating (peeled have incredible flavor). Peeling is tedious, reduced by blanching in warm water (15-30 seconds in hot water). One of the very best sprouts!
Cabbage, Kale
Soak 6-14 hours, sprout 1+ day.
Method: cloth or jar.
Very strong in flavor and is best used as an added flavoring in mixtures.
Fenugreek
Soak 8-14 hours, sprout 18 hrs or more.
Method: cloth or jar.
Slightly bitter, best used as flavoring additive in mixtures. Fenugreek sprouts are good digestive aid and good for the liver. Hard seeds are common in fenugreek.
Mucilaginous seeds
Flax, psyllium, chia These can be sprouted as flavoring additive in mixtures (alfalfa, clover, or mustard); to sprout alone requires special clay saucer method. Sprouts are not so good tasting, not worth the trouble for most people.
Mustard
Soak 6-14 hours, sprout 1.0+ days.
Method: cloth, jar, or tray.
Good flavoring additive for other sprouts. Available in 3 forms: black, brown, yellow. Brown seeds are smaller and harder to handle in mixtures; yellow or black recommended for mixtures.
Pumpkin
Soak 8-14 hours; sprout (if you must) 1.0 day. True sprouting by pumpkin seeds (developing root) is quite rare. Bacterial spoilage and rancidity are problems when you try to sprout them. Best to simply soak them, then eat.
Radish
Soak 8-14 hours, sprout 1.0+ days.
Method: cloth, jar or tray.
Very hot flavor! Use sparingly in mixtures as flavoring agent.
Sesame
Soak 8-14 hours, sprout 1-1.5 days.
Method: cloth or jar.
Must use unhulled for sprouting; hulled seeds can be soaked to improve flavor and digestibility. A black sesame seed (considered superior to white seed in Ayurveda). Sprouting and storage time should not exceed 1.5 days; sprouts continue to grow in refrigerator and start to get bitter at 2.0 days. A small bowl of sesame sprouts drizzled with a bit of raw honey, is a pleasant snack.
Sunflower
Soak 8-14 hours, sprout 18 hours.
Method: cloth or jar.
Use hulled sunflower; unhulled are for sunflower greens only. Need to skim off seed skins at end of soak period, when rinsing. If you leave them in, they will spoil your sprouts. Has a nice, earthy flavor.
Alfalfa, Clover
For greens: soak 4-6 hours, sprout 6-8 days.
Method: tray or jar.
For use when short: soak 4-14 hours, sprout 1-1.5 days. Method: jar or cloth.
Alfalfa and clover are most commonly grown as greens but they are a good non-traditional use for flavoring in mixtures of lentil, alfalfa and radish (alfalfa counteracts "heat" of radish). Alkaloid levels can be very high in alfalfa. Need alfalfa seed with very high germination rate (over 90%) to successfully grow in sprouting jar. Unsprouted seeds will decay and spoil greens.
Garbanzo group
Garbanzos, standard Soak 12-18 hours, sprout 1.5+ days.
Method: cloth or jar.
* Kala channa: Soak 8-14 hours, sprout 1.5 days. Method: cloth or jar.
* Green channa: Soak 8-14 hours, sprout 1.0 day. Method: cloth or jar.
* Garbanzos, also know as chick peas or ceci, are common in commercial mixtures. They sprout easily but they also spoil easily (bacteria or mold). Kala channa is a miniature garbanzo, sold in (East) Indian food stores, that sprouts reliably - try sprouting it instead of standard garbanzos. Green channa is similar, naturally green, and sprouts very quickly. Green channa has stronger flavor; best to eat with turmeric or ginger.
Large beans - Anasazi, Black, Fava, Kidney, Lima, Navy, Pinto, Soy, etc. Except for soy, these are irrelevant to the sprouter; raw flavor is not palatable. Also, there are toxicity/allergy/digestibility issues with these raw beans. Except for soy (edible raw if grown long enough), these beans must be cooked to be digestible.
Lentils, brown/green and red- Soak 8-14 hours, sprout 1.0 day.
Method: cloth or jar.
The brown/green lentils come in a variety of sizes; the smallest sizes generally sprout faster. Red lentils are usually sold in split "dahl" form; for sprouting you must buy whole red lentils. Red lentils are red inside and brown outside. Lentil sprouts have a spicy flavor and very popular.
Mung bean group
* Mung beans: Soak 8-14 hours, sprout 18 hrs - 1 day. Method: cloth or jar.
* Urid/urad: Soak 8-14 hours; sprout 18 hrs - 1 day. Method: cloth or jar.
* Adzuki beans: Soak 8-14 hours, sprout 1.0 day. Method: cloth or jar.
* Moth beans: Soak 8-14 hours, sprout 12 -18 hrs.
Method: cloth or jar.
Urid (also spelled urad) is a black shelled mung bean. It has a stronger flavor than regular mung. Moth is a brownish bean, similar to mung, is a fast, reliable sprout, with mild flavor similar to mung. Discard "floaters" when sprouting moth.
Peanuts
Soak 12-14 hours, sprout 1.5 days.
Method: cloth or jar.
Must use unblanched peanuts; remove skins to improve digestibility. Spanish variety peanuts have loose skin, can remove most before soaking. For other peanuts, soak 1-2 hours then peel off skins, return to soaking in new, clean water. With peanut peeled you may observe high incidence of (bright) yellow mold, possible aflatoxin. Discard peanuts.
Peas, Blackeye
Soak 12-14 hours, sprout 1 day.
Method: cloth or jar.
Flavor is too strong to be eaten alone. Makes good flavoring additive for mixtures, if used sparingly
Peas (Field)
Soak 12-14 hours, sprout 1.5 days.
Method: cloth or jar.
Be sure to buy whole peas, not split peas (split won't sprout). Yellow peas are slower to sprout and have a stronger flavor than the green peas.
** Insect problems common with peas in storage (beetle infestation); store in bug-proof containers.
Note: if purchasing kala channa, green channa, urid/urad, red lentils, etc. from Indian store, be sure to obtain the whole seeds and not the split (dahl) or oiled form of the seeds.
Some Sprouting Seed Mixtures of Interest
* mung/adzuki, fenugreek
* mung/adzuki, urid, dill seed
* lentils, blackeye peas, alfalfa, radish
* sunflower seed, moth, fenugreek
* alfalfa/clover, radish/mustard (for greens)
Experiment and develop your own favorite mixtures!
Soak Instead of Sprouting
* Herb seeds (fennel, celery, caraway, cardamom, poppy, etc.)
* Filberts (soak 12 hours; makes crisper, improves flavor.)
* Pecans (soak 8 hours; long soaks can make mushy.)
* Walnuts (soak 12 hours; flavor changes - you might like or dislike.)
High fat nuts (brazil nuts, macadamias) may benefit some from soaking, but the difference between soaked vs. unsoaked is minimal.
Two Suggested Sprouting Methods Jars
Use wide-mouth, glass canning jars, available at many hardware stores. You will need a screen lid or cut a piece of cheese cloth and apply as a screen. Sprouting in jars is easy. Simply put seed in jar, add clean filtered water and screw on lid. When soaking is over, invert jar, drain water and rinse again. Prop jar up at 45 degree angle for water to drain. Keep out of direct sunlight. Rinse seed in jar 2-3 times per day until ready, always keeping it angled for drainage.
Cloth
Soak seed in shallow water, in a flat-bottom container. At final soaking time, empty seed into strainer and rinse. Take a flat-bottom bowl or saucer, line bottom with wet 100% cotton washcloth, spread seed on wet cloth. Take 2nd wet cloth and put on top of seed or if bottom washcloth is big enough, fold over wet seeds. You can add additional water to washcloths 12 hours later by sprinkling on top or if very dry, remove seed from cloth, rinse, re-wet cloth and place seed back between wet cloths. Cloths to be used, should be 100% cotton (terrycloth) or linen used exclusively for sprouting and of light colors. Inexpensive cotton washcloths and plastic bowls work well, lasting a long time while saving money.
Comparison
Jar vs. Cloth Methods
Jar method is more versatile because greens can be grown in the jar and the jar is less likely to mold than cloth for sprouts that require more than 2 days. However, the jar method needs a convenient drainage system (otherwise mold can develop). The cloth method can withstand some direct sunlight (direct sunlight in early stages of sprouting can cook the seed in jars) and does not need a drainage system. The methods require roughly the same time, though 2nd service of cloth is very fast. Almonds, buckwheat give better results in cloth.
Other Methods of Sprouting
* Plastic tube - variation on jar method; opens at both ends to easily remove long sprouts from tube than from jar.
* Sprouting bags - cotton or linen; also plastic mesh. Soak seed in bag in water, then hang up inside plastic bag (forms a little greenhouse).
* Trays - very good for growing greens. Might need drainage system.
* Clay saucer - used for mucilaginous seeds like flax, psyllium, etc.
* Commercial sprouters - wide variety available. Often fairly expensive; most don't work as well as cloth/jar methods!
Best time and length to eat sprouts
Ultimately, you will answer this question by experimenting, growing sprouts and eating them at different ages and lengths. My preference is to eat sprouts (except almonds, pumpkin seeds) when the growing root is, on average, the length of the soaked seed. Sprouting times given below are based on cloth or jar method and reflects an average time. The soaking times can be increased or decreased (except for buckwheat), with little or limited impact on the results. If you are using a different method, especially one of the commercial sprouting units, the times here will not apply and you will have to monitor your sprouts to decide when they are ready.
Amaranth
Soak 2-4 hours, sprout 1-1.5 days.
Method: cloth.
Very tiny seeds, likely to flow through screen in jar method; line strainer with sprouting cloth to retain seeds. Sprout can be very bitter.
Barley
Soak 8-14 hours, sprout 1.25-1.5 days.
Method: cloth or jar.
Use only unhulled barley; "whole" hulled barley and pearled barley won't sprout. Chewy, somewhat bland sprout. Hulls are tough; people with stomach or intestinal ulcers might find hulls irritating. Can be grown as grass.
Buckwheat
Soak 15-20 minutes only; sprout 1-1.5 days.
Method: cloth.
Use hulled, *raw* buckwheat groats. Kasha is usually toasted, won't sprout. Raw buckwheat is white/green to light brown; toasted buckwheat is medium brown. Unhulled buckwheat (black hulls) are for greens, not general sprouting. Don't soak longer than 20 minutes as it spoils readily. Monitor moistness, rinse or change cloths every 12 hours to avoid spoilage. Good sprout, mild flavor. Sprouts quickly in hot weather.
Popcorn
Soak 8-14 hours, sprout 1.5+ days.
Method: jar or cloth.
Blue mold can be a problem, esp. with field corn. Sweet corn seeds will sprout also.
Field corn
Soak 8-14 hours, sprout 2.0+ days.
Method: jar or cloth.
Field corn sprouts, if long enough are tender but bland/starchy tasting. Popcorn sprouts are very sweet, but the hull doesn't soften much in sprouting - very hard to eat. Not worth the trouble; suggest eating raw sweet corn (including raw corn silk, which is delicious) instead.
Millet
Soak 8-14 hours, sprout 1-1.5 days.
Method: cloth or jar.
Hulled millet - most seeds will sprout but some ferment, producing very sharp taste. Unhulled millet best sprouter, but hull is very crunchy and sprout is rather bland. Best used in recipes.
Oats
Soak 8-14 hours, sprout 1.25-1.5 days.
Method: cloth or jar.
Must use unhulled oats; so-called "whole oats" or oat groats won't sprout. Good sprout, mild flavor similar to milk. Thick hull makes it difficult to eat; best used in milk. Can grow as grass also.
Quinoa
Soak 2-4 hours, sprout 12 hours.
Method: cloth or jar.
Must rinse seeds multiple times to get off soapy tasting saponin in seed coat. Very fast sprouter; can grow as greens. Strong flavor that many find unpleasant. Small seed, line strainer with cloth. White and black quinoa are available.
Rice
Soak 12-18 hours, sprout 1.0+ days.
Method: cloth or jar.
Only brown, unprocessed rice will sprout. White rice, wild rice are dead and won't sprout. Standard long grain rice doesn't sprout. Short, medium grain brown rice, also brown basmati (but not Texmati) rice will sprout. Before root appears, rice can be eaten but difficult: bland, chewy, *very* filling. Once root appears, rice sprout is very bitter.
Rye
Soak 8-14 hours, sprout 1-1.5 days.
Method: cloth or jar.
Nice sprout - good flavor. Rye harvested immature or handled improperly can have strong, unpleasant flavored. If it molds, discard (ergot mold possible).
Triticale is a cross between rye and wheat.
Wheat, including Kamut and Spelt
Soak 8-14 hours, sprout 1-1.5 days.
Method: cloth or jar.
Hard Winter wheat better than soft Spring wheat. Wheat can get excessively sweet at 2+ days of sprouting. Spelt has nice texture, but spelt and kamut are more expensive than ordinary wheat. Wheat, rye, kamut, spelt, triticale can be Can be grown as grass.
Almonds
Soak 10-14 hours, sprout 1.0 day.
Method: cloth.
Use only unblanched almonds. Sprouting and storage time should not exceed 2 days or sprouts may turn rancid. Best to peel sprouts before eating (peeled have incredible flavor). Peeling is tedious, reduced by blanching in warm water (15-30 seconds in hot water). One of the very best sprouts!
Cabbage, Kale
Soak 6-14 hours, sprout 1+ day.
Method: cloth or jar.
Very strong in flavor and is best used as an added flavoring in mixtures.
Fenugreek
Soak 8-14 hours, sprout 18 hrs or more.
Method: cloth or jar.
Slightly bitter, best used as flavoring additive in mixtures. Fenugreek sprouts are good digestive aid and good for the liver. Hard seeds are common in fenugreek.
Mucilaginous seeds
Flax, psyllium, chia These can be sprouted as flavoring additive in mixtures (alfalfa, clover, or mustard); to sprout alone requires special clay saucer method. Sprouts are not so good tasting, not worth the trouble for most people.
Mustard
Soak 6-14 hours, sprout 1.0+ days.
Method: cloth, jar, or tray.
Good flavoring additive for other sprouts. Available in 3 forms: black, brown, yellow. Brown seeds are smaller and harder to handle in mixtures; yellow or black recommended for mixtures.
Pumpkin
Soak 8-14 hours; sprout (if you must) 1.0 day. True sprouting by pumpkin seeds (developing root) is quite rare. Bacterial spoilage and rancidity are problems when you try to sprout them. Best to simply soak them, then eat.
Radish
Soak 8-14 hours, sprout 1.0+ days.
Method: cloth, jar or tray.
Very hot flavor! Use sparingly in mixtures as flavoring agent.
Sesame
Soak 8-14 hours, sprout 1-1.5 days.
Method: cloth or jar.
Must use unhulled for sprouting; hulled seeds can be soaked to improve flavor and digestibility. A black sesame seed (considered superior to white seed in Ayurveda). Sprouting and storage time should not exceed 1.5 days; sprouts continue to grow in refrigerator and start to get bitter at 2.0 days. A small bowl of sesame sprouts drizzled with a bit of raw honey, is a pleasant snack.
Sunflower
Soak 8-14 hours, sprout 18 hours.
Method: cloth or jar.
Use hulled sunflower; unhulled are for sunflower greens only. Need to skim off seed skins at end of soak period, when rinsing. If you leave them in, they will spoil your sprouts. Has a nice, earthy flavor.
Alfalfa, Clover
For greens: soak 4-6 hours, sprout 6-8 days.
Method: tray or jar.
For use when short: soak 4-14 hours, sprout 1-1.5 days. Method: jar or cloth.
Alfalfa and clover are most commonly grown as greens but they are a good non-traditional use for flavoring in mixtures of lentil, alfalfa and radish (alfalfa counteracts "heat" of radish). Alkaloid levels can be very high in alfalfa. Need alfalfa seed with very high germination rate (over 90%) to successfully grow in sprouting jar. Unsprouted seeds will decay and spoil greens.
Garbanzo group
Garbanzos, standard Soak 12-18 hours, sprout 1.5+ days.
Method: cloth or jar.
* Kala channa: Soak 8-14 hours, sprout 1.5 days. Method: cloth or jar.
* Green channa: Soak 8-14 hours, sprout 1.0 day. Method: cloth or jar.
* Garbanzos, also know as chick peas or ceci, are common in commercial mixtures. They sprout easily but they also spoil easily (bacteria or mold). Kala channa is a miniature garbanzo, sold in (East) Indian food stores, that sprouts reliably - try sprouting it instead of standard garbanzos. Green channa is similar, naturally green, and sprouts very quickly. Green channa has stronger flavor; best to eat with turmeric or ginger.
Large beans - Anasazi, Black, Fava, Kidney, Lima, Navy, Pinto, Soy, etc. Except for soy, these are irrelevant to the sprouter; raw flavor is not palatable. Also, there are toxicity/allergy/digestibility issues with these raw beans. Except for soy (edible raw if grown long enough), these beans must be cooked to be digestible.
Lentils, brown/green and red- Soak 8-14 hours, sprout 1.0 day.
Method: cloth or jar.
The brown/green lentils come in a variety of sizes; the smallest sizes generally sprout faster. Red lentils are usually sold in split "dahl" form; for sprouting you must buy whole red lentils. Red lentils are red inside and brown outside. Lentil sprouts have a spicy flavor and very popular.
Mung bean group
* Mung beans: Soak 8-14 hours, sprout 18 hrs - 1 day. Method: cloth or jar.
* Urid/urad: Soak 8-14 hours; sprout 18 hrs - 1 day. Method: cloth or jar.
* Adzuki beans: Soak 8-14 hours, sprout 1.0 day. Method: cloth or jar.
* Moth beans: Soak 8-14 hours, sprout 12 -18 hrs.
Method: cloth or jar.
Urid (also spelled urad) is a black shelled mung bean. It has a stronger flavor than regular mung. Moth is a brownish bean, similar to mung, is a fast, reliable sprout, with mild flavor similar to mung. Discard "floaters" when sprouting moth.
Peanuts
Soak 12-14 hours, sprout 1.5 days.
Method: cloth or jar.
Must use unblanched peanuts; remove skins to improve digestibility. Spanish variety peanuts have loose skin, can remove most before soaking. For other peanuts, soak 1-2 hours then peel off skins, return to soaking in new, clean water. With peanut peeled you may observe high incidence of (bright) yellow mold, possible aflatoxin. Discard peanuts.
Peas, Blackeye
Soak 12-14 hours, sprout 1 day.
Method: cloth or jar.
Flavor is too strong to be eaten alone. Makes good flavoring additive for mixtures, if used sparingly
Peas (Field)
Soak 12-14 hours, sprout 1.5 days.
Method: cloth or jar.
Be sure to buy whole peas, not split peas (split won't sprout). Yellow peas are slower to sprout and have a stronger flavor than the green peas.
** Insect problems common with peas in storage (beetle infestation); store in bug-proof containers.
Note: if purchasing kala channa, green channa, urid/urad, red lentils, etc. from Indian store, be sure to obtain the whole seeds and not the split (dahl) or oiled form of the seeds.
Some Sprouting Seed Mixtures of Interest
* mung/adzuki, fenugreek
* mung/adzuki, urid, dill seed
* lentils, blackeye peas, alfalfa, radish
* sunflower seed, moth, fenugreek
* alfalfa/clover, radish/mustard (for greens)
Experiment and develop your own favorite mixtures!
Soak Instead of Sprouting
* Herb seeds (fennel, celery, caraway, cardamom, poppy, etc.)
* Filberts (soak 12 hours; makes crisper, improves flavor.)
* Pecans (soak 8 hours; long soaks can make mushy.)
* Walnuts (soak 12 hours; flavor changes - you might like or dislike.)
High fat nuts (brazil nuts, macadamias) may benefit some from soaking, but the difference between soaked vs. unsoaked is minimal.
Sprouting in Tiers
* (first tier) wheat, almonds, sunflower, sesame, mung/adzuki, rye
* (2nd tier, obstacles) oats, barley, buckwheat, rice, lentils, other legumes*
* (flavoring) fenugreek, mustard, radish, kale, cabbage
Easy for Beginners: wheat, sunflower, almonds, lentil, mung
Indoor Gardening (grown indoors, in soil):
* Grasses: wheat, barley, oats, rye, kamut, spelt, triticale, and others.
* Vegetables: amaranth, mustard/mizuna, fennel, kale, cabbage, etc.
* Legumes: peas, snow peas
* Other greens: buckwheat, sunflower
Hard seeds
These seeds are hard as rocks and remain hard during soaking and sprouting. Hard seeds are a natural insurance in the sense that if planted in soil they will eventually sprout late in the season or next season. To minimize hard seeds, soak seeds in the cloth method, (in shallow water, in a large container with a flat bottom. Then at the end of the soak stage, you can visually inspect the soaked seeds and remove those that are still hard.) This technique is not 100% foolproof, but if done carefully, will substantially reduce the number of hard seeds. The method will work with any seed, but fenugreek seeds are so small that picking out the hard ones is quite difficult.
Alfalfa sprouts
Alfalfa sprouts contain saponins, a class of alkaloids (7.93% on dry weight basis, sprouts from commercial sources) and L-canavanine sulfate, an amino acid analog. Saponin levels are at their maximum when sprouts are 6-8 days old (most common time for eating). L-canavanine sulfate is present in the seed and decreases as the sprout grows. An alternate and a experimental approach, is to hold your diet constant for a few days, then sporadically add alfalfa sprouts to your diet and observe the effects (if any) of the alfalfa - that is, listen to your body.
** Do Not Sprout Sorghum (potentially toxic levels of cyanide in seed coat)
** Sprouted legumes
Legumes are very high in protein, hard to digest and cause flatulence for many people. Ayurveda suggests eating turmeric or ginger with proteins (legume sprouts) as a digestive aid. A number of other herbs/spices can serve as digestive aids that may counteract the vata effect of legumes. Among legumes, mung and adzuki beans are considered easiest to digest.
Oat Sprout Milk
3 cups oat/almond milk.
* Start with a little more than 1/4 cup dry sprouting oats
* Soak 12 hours and then sprout for 1.5 days
* Separately, soak 15-20 almonds for 12 hours, then sprout for 1.0 days (should be ready about same time as oat sprouts)
* Rinse oat sprouts, put in blender with 2 cups good filtered quality water and blend.
* Best to add 1 cup water, blend on medium for 30 seconds or so, then add second cup of water and blend on high for another 30-45 seconds
* Strain the blended liquid through a steel mesh strainer and/or cheesecloth. Discard hull pulp, rinse blender clean, put base milk back in blender
* Peel the sprouted almonds (might blanch first with warm water)
* Rinse, put almonds in blender
* Add 1 tablespoon of raw honey (or other sweetener, optional) to blender
* Add flavoring, one of: vanilla bean (about 1/2 inch or so), cardamom seed (decorticated or powder, 1/4 tsp), or cinnamon (1 rounded tsp)
*Run blender on medium speed for a few seconds to mix/grind, turn down to low speed and blend for an additional 5+ minutes to homogenize. (The almonds are not strained out but retained in the milk for full flavor and nutrition.)
* (first tier) wheat, almonds, sunflower, sesame, mung/adzuki, rye
* (2nd tier, obstacles) oats, barley, buckwheat, rice, lentils, other legumes*
* (flavoring) fenugreek, mustard, radish, kale, cabbage
Easy for Beginners: wheat, sunflower, almonds, lentil, mung
Indoor Gardening (grown indoors, in soil):
* Grasses: wheat, barley, oats, rye, kamut, spelt, triticale, and others.
* Vegetables: amaranth, mustard/mizuna, fennel, kale, cabbage, etc.
* Legumes: peas, snow peas
* Other greens: buckwheat, sunflower
Hard seeds
These seeds are hard as rocks and remain hard during soaking and sprouting. Hard seeds are a natural insurance in the sense that if planted in soil they will eventually sprout late in the season or next season. To minimize hard seeds, soak seeds in the cloth method, (in shallow water, in a large container with a flat bottom. Then at the end of the soak stage, you can visually inspect the soaked seeds and remove those that are still hard.) This technique is not 100% foolproof, but if done carefully, will substantially reduce the number of hard seeds. The method will work with any seed, but fenugreek seeds are so small that picking out the hard ones is quite difficult.
Alfalfa sprouts
Alfalfa sprouts contain saponins, a class of alkaloids (7.93% on dry weight basis, sprouts from commercial sources) and L-canavanine sulfate, an amino acid analog. Saponin levels are at their maximum when sprouts are 6-8 days old (most common time for eating). L-canavanine sulfate is present in the seed and decreases as the sprout grows. An alternate and a experimental approach, is to hold your diet constant for a few days, then sporadically add alfalfa sprouts to your diet and observe the effects (if any) of the alfalfa - that is, listen to your body.
** Do Not Sprout Sorghum (potentially toxic levels of cyanide in seed coat)
** Sprouted legumes
Legumes are very high in protein, hard to digest and cause flatulence for many people. Ayurveda suggests eating turmeric or ginger with proteins (legume sprouts) as a digestive aid. A number of other herbs/spices can serve as digestive aids that may counteract the vata effect of legumes. Among legumes, mung and adzuki beans are considered easiest to digest.
Oat Sprout Milk
3 cups oat/almond milk.
* Start with a little more than 1/4 cup dry sprouting oats
* Soak 12 hours and then sprout for 1.5 days
* Separately, soak 15-20 almonds for 12 hours, then sprout for 1.0 days (should be ready about same time as oat sprouts)
* Rinse oat sprouts, put in blender with 2 cups good filtered quality water and blend.
* Best to add 1 cup water, blend on medium for 30 seconds or so, then add second cup of water and blend on high for another 30-45 seconds
* Strain the blended liquid through a steel mesh strainer and/or cheesecloth. Discard hull pulp, rinse blender clean, put base milk back in blender
* Peel the sprouted almonds (might blanch first with warm water)
* Rinse, put almonds in blender
* Add 1 tablespoon of raw honey (or other sweetener, optional) to blender
* Add flavoring, one of: vanilla bean (about 1/2 inch or so), cardamom seed (decorticated or powder, 1/4 tsp), or cinnamon (1 rounded tsp)
*Run blender on medium speed for a few seconds to mix/grind, turn down to low speed and blend for an additional 5+ minutes to homogenize. (The almonds are not strained out but retained in the milk for full flavor and nutrition.)
