How to Sprout Grains and Legumes

Jan 29, 2019 | Nutrition

How to Sprout Grains and Legumes

What are the benefits of sprouting?

Sprouting grains and legumes produces vitamin C, carotene (sometimes eightfold), B vitamins, specifically B2, B5 and B6 as well as digestive enzymes (sometimes sixfold). It makes grains digestible. Sprouting also inhibits non-beneficial enzyme inhibitors aflatoxins and phytic acid. Phytic acid prevents the absorption of calcium, magnesium, iron, copper and zinc

Almost any grain, seed or legume can be sprouted.

If you would like to learn more about soaking nuts, grains and legumes you can read our blog here.

Type of Grains and Legumes to Sprout

Most grains and legumes can be sprouted unless they have been irradiated. some small seeds such as flaxseeds and chia seeds are sometimes difficult but possible if you persist.

How to Sprout Grains and Legumes

Time needed: 2-5 Days 5 days.

How to Sprout Grains and Legumes

  1. Rinsing – Once you have soaked beans/grains or legumes, rinse well in cold water (as cold as your tap will allow). Use lots of water and mix them around to oxygenate the sprouts.
  2. Draining – Drain well. Draining well is the key. One of the main reasons for sprouting failure is over-watering.
  3. Air –Tip the jar on its side to maximise air surface area.
  4. Repeat –Repeat the rinsing and draining process. Twice in winter and three times in summer.
  5. Duration varies by legume or grain – See details below for each type of legume or grain
  6. Rinse and Drain – Once the tail is at its desired length give them a final rinse and drain

You may even want to use your salad spinner. Then leave them out for a few hours to dry out, then refrigerate. They should keep for a couple of weeks in the fridge.


  • Avoid humidity. Don’t put your sprouting jar need the oven and avoid sprouting on humid days.
  • The ideal temperature is 20 degrees. Avoid sprouting if the temperature is over 25 degrees
  • Air circulation is key. Don’t put your sprouting jar in the cupboard
  • Sterilise the sprouting jar between sprouts by rinsing in boiling water

How to Sprout Lentils

Sprouting lentils increases vitamin C and reduces phytic acid which inhibits the absorption of key minerals such as calcium and magnesium. Sprouting also makes lentils easier to digest so that more nutrients are obtained.

Rinse 1/2 cup of organic lentils well. Place in a glass sprouting jar and add 2-3 cups of filtered water. Leave overnight 8-12 hours.

Follow sprouting directions above

Your lentil sprouts should have a tail about 1/2 centimetre in about 2-3 days, sometimes 4 days. At which time, give them a thorough rinse and drain.

How to Sprout Sunflower Seeds

Follow the directions above.

Use organic hulled sunflower seeds. Rinse twice a day. They will be ready when they turn black in about 12-18 hours and the tail is barely showing. Eat immediately.

How to Sprout Mung Beans

Cover beans with filtered water and soak overnight.

Rinse mung beans frequently, 3 to 4 times a day if possible. Sprouts are ready when tails are about 5 cm long, in about 2 to 5 days.

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