Sprouting Guide for Seeds & Grain Grasses

19 October 2014

What Seeds Can I Sprout?

Sprouts are delicious, rich in nutrients and easy to grow.  A wide variety of seeds and beans can be sprouted.  Some common ones are:

  • adzuki
  • alfalfa
  • almonds
  • broccoli
  • chickpeas
  • fenugreek
  • lentils
  • mung beans
  • radish seeds
  • red cabbage
  • snow peas
  • whero peas


Mung beans ready to sprout

Seed Sprouting Instructions:

  1. Place 2-3 tbsp of seeds of your choice in a large jar.
  2. Half fill the jar with water and soak for 10 minutes for smaller seeds (e.g. alfalfa), 4 hours for medium sized seeds (e.g. mung beans) and up to one day for larger seeds (e.g. chick peas) covering the jar with a sprouting lid or piece of cheesecloth and a rubber band.
  3. Drain water and leave in a cool airy place out of direct sunlight.
  4. Rinse seeds twice daily.
  5. Once sprouted transfer to a dry container and store in the fridge.


Sprouts 9
Mung and adzuki beans sprouted in a jar


Your deliciously fresh sprouts will be ready to eat within 4-7 days depending on whether you want to eat them as soon as the sprouts emerge or continue sprouting them for a few more days when they will be longer.

Sprouts will keep for 7-10 days in the fridge.

Very small seeds, such as basil, cress and rocket are best grown on a bed of moist paper towels in a flat dish.

Sprinkle with water regularly until sprouts are standing up (after 5-6 days) and then cut off with scissors.

What Grasses Can I Sprout?

Barley, wheat and rye are sprouted differently and are called grass, not sprouts.

Grass Sprouting Instructions 

  1. Line a tray or box with 2.5cm of good quality seed raising mix.
  2. Spread the whole grain on the soil and cover with 1cm additional soil.
  3. Keep in a well-aired and light place and moisten the soil daily just enough for the grass to grow.
  4. When the grass reaches about 15cm high it can be cut off and juiced.  Once cut, you can re-grow the grass for two more harvests.


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