Updated date:

Culinary Techniques: Bean Sprouts - How to Grow Your Own Bean Sprouts

Culinary Basics - How to Grow Bean Sprouts

Beans are not only part of healthy culinary basics, they are also versatile. From the humble little shriveled and dried up pellet, you can make delicious and nutritious sprouts and add even more nutrients to your diet.

Growing sprouts is a bit of a science, so it is best to start small and work your way up. There are all kinds of ‘sprouters’ for sale on the market and they work just fine – although you can do the same thing with a jar and some simple everyday equipment for less money!

Generally speaking, the most important thing about growing bean sprouts, seed sprouts or nut sprouts is to not get the sprouts too wet after the initial soaking as the sprouts will mold and rot.

Make sure that you follow the straining directions carefully. Eventually, once you get the hang of it, people as a rule of thumb start a fresh batch every 3 or 4 days.

 

culinary-basics-how-to-grow-bean-sprouts
culinary-basics-how-to-grow-bean-sprouts

Good Beans, Legumes, Seeds, Nuts and Grains to Sprout

BEANS AND LEGUMES

  • Mung
  • Lentil – red, green or yellow
  • Garbanzo
  • Soy

SEEDS 

  • Alfalfa seeds – these are the most common sold in stores for sandwiches, pitas, etc. 
  • Clover seeds
  • Sunflower seeds

NUTS 

  • Almonds
  • Hazelnuts

GRAINS

  • Wheat berries
  • Rye

Amount of Sprouting Source You Need

  • 2-3 tablespoons for small seeds or beans
  • 1/4-1/2 cup for medium seeds or beans
  • 1 cup for large beans and grains
  • 2 cups for sunflower seeds

The most common seed to sprout starting out is the alfalfa seed, one of the most common beans the mung bean, and the most common legume is the lentil. All are loaded with extra vitamins and nutrients once in their sprouted state.

RECIPE FOR SPROUTING BEANS OR SEEDS

EQUIPMENT

  • Beans or seeds you want to sprout – tablespoons to cups depending on size of seed or bean, etc.
  • Cheesecloth and rubber band OR
  • Purchase a special lid at your local health food store for straining sprouts (it fits over a mason jar)
  • Quart-sized mason jar
  • Water

TECHNIQUE

  1. Rinse your seeds, beans, lentils - whichever you're sprouting
  2. Place your beans, seeds or lentils into the jar
  3. Cover with at least 4 times as much water – screw on the lid or cover the mouth of the lid with cheesecloth and secure tightly with a rubber band
  4. Soak overnight
  5. The next day, drain the jar COMPLETELY through the special screened lid or through the cheesecloth. Turn it upside down on a plate for extra drainage
  6. From here on, rinse the beans once per day and drain thoroughly each time
  7. Turn the jar on its side and keep in a sunny location to encourage germination 
  8. The sprouts are done when the sprouted portion is roughly the same size as the original seed, bean, or grain

WHY SPROUT?

Sprouting seeds, nuts, beans, or grains is a wonderful way to significantly increase the vitamin content of the original seed or bean.

There is roughly 10 times the amount of vitamin C in the sprout as there was in the original bean for instance.

You can also avoid the contamination that often occurs in stores selling sprouts by growing your own in a safe environment!

GREAT USES FOR SPROUTS

  • Sandwiches and pitas
  • Garnish on soups
  • Vegetable dip
  • Asian dishes and stir-fry
  • Add to breads, vegetable burgers or casseroles

SUMMING UP CULINARY BASICS AND SPROUTING

It is a relatively easy process and very inexpensive as well. There are professional kits out there that walk you through it step by step, but most health food stores and some sections of the grocery store sell seeds and beans that are readily available for sprouting. With just a few extra items, you will be on your way to ‘cooking up’ a wonderful adjunct and something to add to your repertoire of healthy culinary basics!

  • Growing Sprouts at Home
    You can ensure that you have a constant, inexpensive supply of fresh vegetables all year if you grow your own sprouts. While most people are aware of bean sprouts and alfalfa sprouts they may not know about...
  • Sprouts-Good Food-Easy to Make! (Should that be Grow...
    Find out how easy it is to make sprouts. Sprouts are an easy, inexpensive way to get the nutrients you need when eating raw and living food. They are living food with living enzymes, giving you increase nutrient value.
  • How to grow Mung Beans at home for profit
    Most of us know 'Mung Beans' better as 'Bean Sprouts'. In other words those delicious crunchy sprouts we either use in stir frys, or alternatively in sandwiches and salads. What you may not know is just how...
  • Culinary Basics: Ingredients - Using Beans
    Knowing Beans About Beans There are many different kinds of beans available to us dried beans or already cooked/canned. However, to understand more about the culinary basics using beans, here is...
  • Culinary Basics: Healthy Cooking With Beans
    Beans are one of the healthy culinary basics found in a kitchen aimed at preparing healthy recipes while sharpening your culinary talents. Using beans to create healthy recipes is one way to effectively...
  • Culinary Basics Using Beans - Tortilla Bake
    Culinary basics using beans would not be complete without a recipe! This recipe is from an old cookbook of mine from Williams and Sonoma I purchased it years ago for bean and rice recipes and it is...

Comments

Audrey Kirchner (author) from Washington on June 02, 2010:

Super! I loved growing beans, too - now limited space but trying to figure out a way to get them to grow on the outside of my fence away from the Griffin!

Sandy Mertens from Wisconsin, USA on June 02, 2010:

Our beans are doing so good. Nice info n growing bean sprouts.

Audrey Kirchner (author) from Washington on June 02, 2010:

Hello, hello - I know - I did too and now I'm thinking I should do it too as there was just a huge recall on bean sprouts from the stores!

Patti Ann - it really is quite easy and hope you like it!

Patti Ann from Florida on June 02, 2010:

Wow this is terrific! I'll have to try it. Rated this hub up! Thanks!

Hello, hello, from London, UK on June 02, 2010:

I love it and used to do it. Must start again.