How To Guide – Learn Sprouting Basics
There are many reasons you should think about sprouting your beans before you eat them, but lets face it the main reason is IT’S FUN! In this how to guide you will find a visual guide to sprouting beans, a sprouting chart and the health benefits of sprouting. I hope you will feel inspired to share this information with others.
Why Sprout?
You sprout for your health, thats why…and IT’S FUN!! I have read a lot on this subject and there are many health benefits to sprouting your beans, grains and seeds. Let’s put it this way, beans and grains are really seeds. Inside all seeds are plant nutrients that are just waiting around for the right environment to bust out of its little shell and create a living thing. When you sprout them you are creating that environment. But why is that better for you?
- Turning a seed into a plant and then consuming the plant is much easier for humans to digest
- The anti-nutrient Phytic Acid is neutralized by turning seeds into plants
- Because of the neutralization of anti-nutrients your body can better absorb the amazing nutritional properties these plants provide
- Breaks down complex sugars to help prevent gas and bloating associated with eating dense fibrous foods like beans
- Beans and grains are considered acidic food in the human body, when you turn them into a plant after sprouting they become alkalizing just like other plants
Many followers of the paleo diet find it acceptable to eat beans, grains and seeds after they have been sprouted. If you are vegan or vegetarian beans are an amazing source of plant proteins, If you are a raw food eater beans can be lightly steamed (under115 degrees) after sprouting and digested very well. Of course if you are a plant based eater like me they are amazing in so many recipes. Check out my Mexican Quinoa Bowl or Farm Hand Soup for just a few ways to cook sprouted beans.
How To Sprout!
I don’t use any fancy sprouting tools, just a simple bowl, colander and plastic wrap. I can grow amazing sprouts with this method about 12 hours faster than even my chart list below. It is like a garden and they require tending, so follow these instructions carefully and you will have beautiful sprouts in no time. If you have questions post in the comments below.
What to Sprout!
| Seed/Bean/Nuts | Soak | Sprouts |
| Almonds | 8-12 hours | 12 hours |
| Black Beans | 8-12 hours (24 for faster sprouting) | 3 days |
| Buckwheat | 15- 20 mins | 2-3 days |
| Cashews | 2-8 hours | No sprouts |
| Chickpeas/Garbanzo Beans | 12 hours (24 for faster sprouting) | 12-24 hours |
| Flaxseeds | 30 mins | No sprouts |
| Lentils | 7 hours | 2-3 days |
| Millet | 5-7 hours | 12 hours |
| Mung Beans | 8-12 hours | 4 days |
| Oats | 6 hours | 2-3 days |
| Pistachios | 8 hours | No sprouts |
| Pumpkin Seeds | 8 hours | No sprouts |
| Sesame Seeds | 8 hours | 1-3 days |
| Sunflower Seeds | 2 hours | 2-3 days |
| Quinoa | 4-8 hours | 2-3 days |
Sprouting Safety
All sprouting projects require planning ahead and a little effort in the process. Here are some do’s and don’ts. Some I have learned along the way and some I have heeded the warning of others.
- If in doubt throw it out! Beans are inexpensive so if you have any doubt if they are safe to consume then throw them away.
- The smell is awful when they have gone bad. This can happen overnight. I think it smells fishy. You can’t rinse it off so don’t try.
- If there is any mold throw them away.
- The rinsing ritual is crucial. Use cool water and not warm or hot. Warm or hot water will promote bacteria growth and not the good kind!
- Make sure your hands, vessels and environment are clean. This will ensure you are only growing sprouts and NOTHING else…ICK!
- Do not sprout in an area that is kept dark. Remember you are growing plants and they like light. But not in direct sunlight either.
- All the times in the sprouting chart are approximate. When you start to see a little plant growing they are sprouted and can be cooked.
Send photos of your sprouting projects to talk2thehands@go2kitchens.com
