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How to Sprout in 3 Easy Steps

I've been sprouting beans on and off for several years. I love the crunchiness of sprouts and the health benefits are pretty impressive. Plus it's rewarding
Jul 14, 2016 | Joy McCarthy

I've been sprouting beans on and off for several years. I love the crunchiness of sprouts and the health benefits are pretty impressive. Plus it's rewarding when you eat your very own sprouts topped on a big beautiful salad like this one.

Mung beans are my favourite beans to sprout because they are super quick. You'll have sprouts in a couple of days.

It's so easy to sprout that it's surprising more people don't do it. Sprouting seems rather intimidating. But it's so easy. All you need is a mason jar, a mesh cloth and seeds or beans.

Sprouted foods become truly ALIVE. Their nutrient content increases and those nutrients also become bioavailable (super easy for your body to absorb).

They are rich in nutrients such as:

  • vitamin A, B-complex vitamins, and vitamins C and K;
  • minerals such as calcium, iron, magnesium, potassium and zinc; and
  • easily digestible amino acids.

Sprouting greatly enhances what you can absorb because anti-nutrients – such as phytic acid and enzyme inhibitors – are neutralized.

Phytic acid is present in all beans. It is binds with minerals such as calcium and magnesium, making it impossible to absorb these nutrients.

Enzyme inhibitors prevent your own digestive enzymes from breaking down starches, which is one of the reasons beans can make people gassy.

Sprouting makes a lot of sense now doesn't it? 

I've put together a really simple step-by-step video on how to sprout:

Once you have your sprouts ready, you can make a delicious salad like this one I made below and posted on Instagram the other day. You can get the full recipe here.

So there you have it, sprouting in three easy steps.

Have a joyous day!

Jul 14, 2016 BY Joy McCarthy
Matt Jager   •   July 19, 2016

Helpful article, thanks. I used to do a lot of sprouting, but haven't gotten out of the practice in recent years. This is inspiring me to get back to it!

Heather Allen   •   July 20, 2016

Stevie   •   July 22, 2016

I have been wanting sprout beans for a while, but have read many articles stating that it could be dangerous due to e coli. What are your feelings about this?

Heather Allen   •   July 22, 2016

Valerie   •   September 19, 2016

Hi there! I just read that some beans are better not sprout... is that true? What if I want to sprout all my beans, are there some that are unsafe to consume raw? Can I sprout them and then cook them? For example I just soaked Lima Beans and Black Eyed peas with the intention of sprouting them... Do you have a list? Thanks :) :) :)

Heather Allen   •   September 19, 2016

Jenny   •   March 1, 2017

Hi there! I loved the video. How long can these sprouted beans keep? And do you recommend that we keep them in the fridge once they have sprouted?

Rachel Molenda   •   March 1, 2017

Kelly   •   August 22, 2017

Hi Joy or Rachel Are these safe to eat while pregnant? Thank you in advance

Rachel Molenda   •   August 22, 2017

Paulette   •   December 27, 2017

Hi Joy. Thanks for the video, you make it look so easy. How long do the sprouts last when they are ready? I guess the fridge is the best place to keep them. Thanks in advance.

Rachel Molenda   •   December 29, 2017

Joyce   •   April 26, 2019

Joy,love,love,love,your video on sprouting mung beans!So simple! I have been following you for a few years,and love your recipes,they are so simple and very delicious!As a matter of fact,this morning I baked your buckwheat Banana Bread. Cheers, Joyce

Joy McCarthy   •   April 26, 2019

Sina C.   •   November 17, 2019

Hi Joy! I’d like to try this as well. (I too love your recipes 😁). What do mung beans taste like? What can you compare it to? I’ve seen that green package of beans at Healthy Planet, so I might stop by soon!

Joy McCarthy   •   November 17, 2019

Elaine   •   December 17, 2019

I've looked at the video and tried to take notes at the same time .... but I ain't that fast today LOL My nights aren't helping me at all :( I was wondering if I could get the recipe since I don't have an Instagram account ? I have to try this ! TY


Claudia   •   March 23, 2020

I will get started right away 👍🏻👍🏻👍🏻👍🏻👍🏻

Joy McCarthy   •   March 23, 2020

Ness   •   March 25, 2020

Hi Joy! I was wondering if you've ever tried spouting lentils and if they're even worth sprouting. I recently accidentally sprouted some and now it has me curious!

Joy McCarthy   •   March 26, 2020

Nuugz   •   March 25, 2020

Do we have to cover the jars while their sitting there to keep them out of sunlight? Can't wait to start sprouting!

Joy McCarthy   •   March 26, 2020

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