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!
24 thoughts on “How to Sprout in 3 Easy Steps”
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!
That’s music to our ears, Matt! 🙂
Heather- Joyous Health Team
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?
Hey Stevie! The risks should definitely be considered, but contamination is fairly uncommon. Buying organic seeds and using a clean water source as well as clean tools will help you avoid any issues. I think the issue lies in mass production where contamination and poor production methods increase the risk of e coli, making at the at home variety much more appealing! If you ever suspect the slightest spoilage in your sprouts, toss them! Happy Sprouting 🙂
Heather- Joyous Health Team
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 🙂 🙂 🙂
Hi Valerie. Great questions! Some beans are better sprouted and then cooked for optimal digestions. Black eyed peas,lima and black beans and kidney beans are some of them. however, we don’t have a list.I hope that helps and happy sprouting!
Heather- Joyous Health team
THANKS, this is super helpful.
Valerie
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?
Hey Jenny! So happy you loved the video – thanks for your kind words 🙂 They will last about 5 days or so (they’re quite easy to get through too if you’re topping your salads and soups with them!) Yes, be sure to keep them in the fridge as well! Rachel – Joyous Health Team
Hi Joy or Rachel
Are these safe to eat while pregnant?
Thank you in advance
Hey Kelly, Sprouts are one of those foods where its really up to you. There is some concern about bacteria, but Joy ate sprouts during her pregnancy but only sprouts she grew herself. If you want to be super cautious and steer clear of potential bacteria though, I would advise to avoid them. Hope that helps! Rachel – Joyous Health Team
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.
Hey Paulette, Yes keep them in the fridge 🙂 They can usually last anywhere from 3-5 days and possibly more but just make sure to keep an eye on them so you can ensure you’re steering clear of mold. Rachel – Joyous Health Team
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
Thanks so much Joyce! I’m glad to hear you’ve been enjoying my recipes 🙂
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!
Mung beans have a very mild taste and really take on the flavour of whatever you cook them with. I find they are earthy and crispy when sprouted. They are super duper easy to sprout!
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
I will get started right away 👍🏻👍🏻👍🏻👍🏻👍🏻
Excellent, have fun with it and enjoy the crunchy deliciousness!
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!
Do we have to cover the jars while their sitting there to keep them out of sunlight? Can’t wait to start sprouting!
You want the air to flow, so don’t cover with a lid but rather some cheesecloth or a meshy lid. Have fun sprouting!
I don’t ever do lentils. I’ve bought them sprouted many times but never done it myself. I’ve done chickpeas and they take a while.