Try sprouting just about any seed, grain, or legume for some of the most delicious, nutritious, and economical foods to be found anywhere. Sprouts can be added to many dishes besides salads, soups, and sandwiches. They’re delicious baked into whole-grain breads or muffins, blended into juices, or added to granola or yogurt. You can sprinkle them on casseroles and on meat, fish, or fowl dishes of all A kinds. You can even top sprouts with tomato sauce and eat them like spaghetti.
The instructions below will give you some idea of the yield you can expect from sprouting various seeds and grains, but yields can vary considerably, depending on the size of the seeds, the temperature, and the length of the sprouts when you harvest them. Generally, small seeds—like chia — yield about eight times their original bulk in sprouts; large seeds — like corn — yield about three times their
original bulk. Experiment with these wonder foods — you’ll create some family favorites of your own.
Aduki (azuki) or pichi beans
Use about 1/2 cup seeds in a 1-quart jar, which will yield about2 cups of sprouts. Soak for 12 hours. Rinse 3 to 4 times daily for 3 to 4 days. Harvest when the sprouts are 1/2 to 11/2 inches long. Good in salads or casseroles, or stir-fried.
Alfalfa
Use about 21/2 tablespoons seeds in a quart jar, or sprout on trays. This will yield about 1 quart of sprouts. The yield will be 11/2 cups for each 1/4 cup sprouted, and the sprouts will be very short — only about 1/8 inch long. Soak for 8 hours. Rinse 2 to 3 times daily for 4 to 6 days. Move into sunlight to green, then harvest when the sprouts are 11/2 to 2 inches long. Use in salads, sandwiches, omelets, or as garnish. To use in baked goods, harvest sprouts after just 2 days.
Barley
Use 1 to 11/2cups seeds in a 1-quart jar, which will yield about 1 quart of sprouts. Soak for 12 hours. Rinse
2 to 3 times daily for 2 to 3 days. The sprouts will be the length of the seed. Use in salads, casseroles, and breads.
Beans, dry
Use 3/4 cup mature beans in a 1-quart jar, which will yield about 1 quart of sprouts. Soak for 14 hours. Rinse
3 or 4 times daily for 3 or 4 days. Harvest when sprouts are 1 to 11/2 inches long. Use in casseroles, soups, or dips, or steam them.
Beans, mung
Use 1/3 cup in a 1-quart jar, or tray sprout, which will yield abouti cup of sprouts. Soak for16 hours. Rinse 3 to 4 times daily for 3 to 5 days. Harvest when the sprouts are 1 to 3 inches long. Use in oriental dishes, salads, sandwiches, omelets, or stir-fry.
Cabbage
Use 3 tablespoons seeds in a 1-quart jar, which will yield about 1 quart of sprouts. Soak for 10 hours. Rinse 2 to 3 times daily for 3 to 5 days. Move into sunlight to green, then harvest when the sprouts are 1 to 11/2 inches long. Use in salads and sandwiches.
Chia
Use 1/4, cup seeds in a clay saucer or tray, which will yield about 2 cups of sprouts. There’s no need to soak or rinse and drain; just mist the seeds regularly to keep them moist. After 3 to 5 days, move into sunlight to green. Harvest when the sprouts are 1 to 11/2 inches long. Use in salads, sandwiches, casseroles, and as a garnish.
Chick peas
Use 1 cup in a jar, or tray sprout, which will yield about3 cups of sprouts. Soak for 14 hours. Rinse 3 to 4 times daily for 3 to 4 days. Harvest when sprouts are 1/2 inch long. Use in casseroles, soups, salads, steamed, or as a base for dips.
Chinese cabbage
Use 1 tablespoon seeds in a 1-quart jar, or tray sprout, which will yield about 2 cups of sprouts. Soak for 8 hours. Rinse 2 to 3 times daily for 4 to 5 days. Move into sunlight to green, then harvest when the sprouts are 1 to 11/2 inches long. Use in salads, sandwiches, and juices.
Corn
Use 1 cup kernels in a 1-quart jar, or tray sprout, which will yield about 3 cups of sprouts. Soak for 20 hours. Rinse 3 times daily for 2 to 4 days. Harvest when the sprouts are 1/2 inch long. Use in casseroles, soups, and tortillas, or bake, steam, or stir-fry.
Clover
Use 1 tablespoon seeds in a 1-quart jar, or tray sprout, which will yield about 2 cups of sprouts. Soak for 8 hours. Rinse 2 to 3 times daily for 4 to 6 days. Move the jar into sunlight to green, then harvest the sprouts when they’re 11/2 to 2 inches long. Use in salads, sandwiches, and juices. To use in baked goods, harvest the sprouts after just 2 days.
Cress
Use 1 tablespoon of seeds in a clay saucer or tray, which will yield about 11/2 cups of sprouts. There’s no need to soak or rinse and drain; just mist with water 3 times daily for 3 to 5 days. Move into sunlight to green, then harvest when the sprouts are 1 to 11/2 inches long. Use as a spice (very peppery flavor), in salads, sandwiches, or baked goods.
Dill
Use 1/4 cup in a 1-quart jar, or tray sprout, which will yield about2cupsofsprouts. Soak for 8 hours. Rinse 3 times daily for 3 to 5 days. Move Into sunlight to green, then harvest when the sprouts are 1 to 11/2 inches long. Use in salads, sandwiches, and juices.
Fenugreek
Use 1/4 cup In a 1-quart jar, or tray sprout, which will yield about 1 quart of sprouts. Soak for 10 hours. Rinse 2 to 3 times dally for 3 to 5 days. Mist with water if tray sprouting, to keep damp. Harvest when 1/2 to 2 Inches long. Use in salads and sandwiches.
Flax
Use 1/4 cup in a clay saucer, or tray sprout, which will yield about 1 cup of sprouts. Without soaking or rinsing the seeds, mist with water 3 times daily for 3 to 5 days. Move into sunlight to green, then harvest when the sprouts are 1 to 11/2 inches long. Use in salads or juices.
Lentils
Use 3/4 cup in a 1-quart jar, or tray sprout, which will yield about 6 cups of sprouts. Soak for 8 to 10 hours. Rinse 2 to 3 times daily for 2 to 3 days. Harvest when the sprouts are 1/4 to 1/2 inch long. Use in salads, sauces, dips, juices, soups, or casseroles.
Lettuce
Use 3 tablespoons in a 1-quart jar, or tray sprout, which will yield about 2 cups of sprouts. Soak for 8 hours. Rinse 2 to 3 times daily for 4 to 5 days. Move into sunlight to green. Harvest when the sprouts are 1 to 11/2 inches long. Use as a garnish (flavor is strong).
Millet
Use 11/2 cups in a 1-quart jar, or tray sprout, which will yield about 2 cups of sprouts. Soak seeds for 8 hours. Rinse 3 times daily for 4 to 5 days. Harvest when sprouts are 1/4 inch long. Use in salads, soups, baked goods, casseroles, and juices.
Mustard
Use 3 tablespoons in a 1-quart jar, or tray sprout, which will yield about 1 quart of sprouts. Do not soak.
Rinse 2 to 3 times daily for 4 to 5 days. Move Into sunlight to green, then harvest when the sprouts are 1 to 11/2 inches long. Use in salads, juices, or as garnish.
Oats
Use 11/2 cups in a 1-quart jar or sprout on towels, which will yield about 2 to 3 cups of sprouts. Soak for 1 hour. Rinse once or twice daily for 3 days. The sprouts will be the length of the seed. Use in salads, granola, and baked goods.
Peas
Use 1/2 cup black-eyed or shelling in a 1-quart jar, or tray sprout, which will yield about 1 cup of sprouts. Soak for 12 hours. Rinse 2 to 3 times daily for 3 days. Harvest when sprouts are 1/4 to 1/2 inch long. Use in salads, soups, omelets, and casseroles.
Peanuts
Use 11/2 cups in a 1-quart jar, or tray sprout, which will yield about 1 quart of sprouts. Soak for 14 hours. Rinse 2 to 3 times daily for 3 to 4 days. Harvest when sprouts are 1/4 to 1 inch long. Use In soups, steam, or stir-fry.
Pumpkin
Use 11/2 cups in a 1-quart jar, or tray sprout, which will yield about 3 cups of sprouts. Soak for 10 hours. Rinse twice daily for 2 to 3 days. Harvest when the sprouts are 1 to 11/2 Inches long; pick off hulls and rinse. Use in sauces, dips, and baked goods.
Radish
Use 3 tablespoons in a 1-quart jar, or tray sprout, which will yield about 1 quart of sprouts. Soak for 8 hours. Rinse 2 to 3 times daily for 4 to 5 days. Move into sunlight to green, then harvest when the sprouts are 1 to 2 inches long. Use in salads, sandwiches, and juices.
Rye
Use 1 cup in a 1-quart jar, or tray sprout, which will yield about 2 to 3 cups of sprouts. Soak for 12 hours. Rinse twice daily for 2 to 3 days. Sprouts will be the length of the seeds. Use in granola, salads, baked goods.
Sesame
Use 1 cup in a 1-quart jar, or tray sprout, which will yield about 2 cups of sprouts. Soak for 8 to 10 hours. Rinse 3 to 4 times daily for 3 days. The sprouts will be the length of the seed. Use in granola, baked goods.
Soybeans
Use % cup in a 1-quart jar, or tray sprout,.which will yield about 1 quart of sprouts. Soak for 12 to 24 hours, changing the soaking water once. Rinse 3 to 4 times daily for 3 to 4 days. Harvest when sprouts are 1/2 to 2 inches long. Use in oriental dishes, salads, casseroles, baked goods, or steam.
Squash
Use 1 cup in a 1-quart jar, or tray sprout, which will yield about 3 cups of sprouts. Soak for 10 hours. Rinse twice dally for 2 or 3 days. Harvest when the sprouts are 1 to 11/2 inches long; pick off hulls and rinse. Use in sauces, dips, and baked goods.
Sunflower^ hulled
Use 1 cup in a 1-quart jar, which will yield about 3 cups of sprouts. Soak for 10 hours. Rinse 2 to 3 times daily for 2 to 5 days. Harvest when the sprouts are 1 to 11/2 inches long. Use In salads, sauces, and dips.
Triticale
Use 1 cup in a 1-quart jar, which will yield about 2 to 3 cups of sprouts. Soak for 12 hours. Rinse twice daily for 2 to 3 days. The sprouts will be the length of the seed. Use in granola, salads, soups, and baked goods.
Turnip
Use 3 tablespoons in a 1-quart jar, which will yield about 1 quart of sprouts. Soak for 12 hours. Rinse
twice daily for 3 to 4 days. Move into sunlight to green, then harvest when the sprouts are 1 to 11/2 inches long. Use in salads and sandwiches.
Wheat
Use 1 cup in a 1-quart jar, or tray sprout; which will yield about 4 cups of sprouts. Soak for 12 hours. Rinse twice daily for 2 to 3 days. The sprouts will be the length of the seed. Use in granola, salads, soups, baked goods.
