Sprouts are good for you. — me
I tried to find a credible source to cite for the nutritional benefits of consuming sprouts. My search results listed page after page of blog posts touting the benefits of sprouts and sprouting. Although I do believe sprouting provides health benefits, I can’t cite just anyone, especially another blogger. Most of us are just average people with a keyboard and an Internet connection, not experts, myself included.
I know some bloggers here in America have risen to dizzyingly heights of power previously unheard of. By this logic, as a food blogger, I now qualify for the position of US Secretary of Agriculture. But I still prefer to cite credible sources that base their information on facts and research. The best online sources I found on sprout nutrition came from WebMD and SF Gate.
Then I pulled my trusty copy of Nourishing Traditions off the bookshelf (good old books…). According to author Sally Fallon:
The process of germination not only produces vitamin C but also changes the composition of grain and seeds in numerous beneficial ways. Sprouting increases vitamin B content, especially B2, B5 and B6. Carotene increases dramatically—sometimes eightfold. Even more important, sprouting neutralizes phytic acid, a substance presence in the bran of all grains that inhibits absorption of calcium, magnesium, iron, copper and zinc.
Sprouting is very easy and you don’t need to buy any fancy equipment. You can splurge on a special sprouting lid for mason jars or simply use one of the following to sprout your soaked beans, grains and seeds:
- A jar with a piece of cheesecloth secured to the lid
- A colander covered with a plate (works best for beans that won’t fall through)
- A pie dish covered with a plate
For this post, I used a pie plate covered with a plate.
The steps are simple too:
- Soak beans, seeds or grains overnight in a jar. I usually sprout French green lentils, broccoli seeds, mung beans or black beans. Do not sprout kidney beans. Raw kidney beans contain the toxin phytohaemagglutinin. Cooking neutralizes this toxin.
- Rinse, drain and return to the jar and secure the cheesecloth to the open top. place in a colander or pie dish and cover with a plate.
- Rinse and drain twice a day.
- Wait 2 to 4 days (or longer) for tails to grow at least the length of the bean, grain or seed.
- When ready, refrigerate sprouts for up to a week.
By the way, sprouting makes a great science lesson for kids.
To cook or not to cook sprouts?
I have been eating my sprouts raw in salads or even just by the handful as I pack my finished product into a container for the refrigerator. But Sally Fallon warns against “overconsumption of raw sprouted grains as raw sprouts contain irritating substances that keep animals from eating the tender shoots. These substances are neutralized in cooking. Sprouted grains should usually be eaten lightly steamed or added to soups and casseroles.”
The FDA (I’m waiting for that job offer any day now…) warns people against eating raw sprouts as they can harbor pathogens such as Salmonella, Listeria or E. coli. The agency has put out many recommendations on sprouted seeds—for industry. But keep in mind, the FDA has also stated that “Raw milk is inherently dangerous. It should not be consumed by anyone at any time for any purpose.”
Perhaps I have the risk-taking gene. I’ll take my chances and continue to sprout my mung beans. (Maybe I’ll buy a Harley too.) Consider yourself forewarned of the dangers of producing your own food. (Do you think I’ll get that job?)
And now some pics.
How to Sprout Beans, Grains and Seeds
Ingredients
- 1/4 cup beans, grains or seeds
- water
Instructions
- Soak beans, grains or seeds overnight in a jar.
- Drain and rinse.
- Choose your sprouting equipment. Place beans, grains or seeds in a jar with a piece of cheesecloth attached securely to the lid, in a colander covered with a plate and resting on another plate or spread across a pie plate covered with a plate.
- Rinse and drain twice a day.
- Return to the sprouting surface (jar, colander, pie plate).
- Wait 2 to 4 days for tails to grow at least the length of the bean, grain or seed.
- When ready, refrigerate sprouts for up to a week.
Notes
should not be consumed by anyone at any time for any purpose.” 4. Consider yourself forewarned of the dangers of producing your own food.
Great information!
I know not the same direction with sprouts, but have you ever (successfully) made Rejuvelac? I’ve been researching how to/uses of fermented cashews, almonds and using Rejuvelac for the fermentation comes up a lot.
I have read about rejuvelac in The Art of Fermentation but have never tried it. I’d love to try making it. What are you going to do with your fermented nuts? Make nut cheese?
Yes; also found recipes for “buttermilk”, “butter”, “sour cream” -all based on fermented cashews…
Sprouting is faster when soaked overnight and tied into a tight bun using a muslin cloth for another 12 hours and placed in cool dry place.
Thanks for the tip. I have lots of muslin. I’ll try this out.
I’m going to sprout French lentils right now…and did you know that the soak water is like vitamin candy juice for plants? And it’s free.
Oooh, that makes sense about plant candy juice. Thanks for the info! Enjoy your sprouts 🙂
This MADE my week! I have had this jar of mung beans sitting on my kitchen shelves for forEVER (they must be a year old by now) because I somehow never managed to cook them properly, and all my experiments with cooking times etc. always ended up producing mush. Now a handful of the little green buggers are happily sprouting away on my kitchen counter and will be stir-fried with some mince, ginger, red onion and garlic plus oyster sauce tomorrow night. THANKs so much for the idea with the colander – this makes the process so simple. Very much looking forward to a quick and simple, super healthy and making the best of kitchen oldies supper tomorrow! Cheers – Tobi
Hi Tobi. You need such a small amount that sprouting is perfect for using up the dregs of beans you have sitting in the back of the pantry. I have a couple of mystery beans in mine and this is what I’ll do with them. Your plans for your sprouted mung beans sound delicious! Enjoy! ~ Anne Marie
Oops – sorry for the double post. I thought something went wrong since I didn’t see my comment right away… Feel free to delete.
I’ve never tried to do this before, but I’m intrigued. Can you sprout all types of beans? I have some chickpeas that I might try this on if that’s the case.
Hi Alyssa. I have read that you can use all types of beans. I haven’t sprouted chickpeas it should work. If you try them, please let me know how they turn out. ~ Anne Marie
Hi! I often sprout chickpeas to make raw hummus! I find it really tasty, and so do my friends, especially on home made sourdough bread.
(It all started when I tried hummus for the first time, many years ago, and liked it. The idea of making it with boiled peas, though, put me off -go figure why… so I thought, what if…? and then, why not…?
And as they say, the rest is history!
My mom always made sprouts using chick peas when I was growing up. So tasty!
Hi there! Is it true that the seeds have to been cleaned with vinegar before sprout them?
http://news.aces.illinois.edu/news/secret-safe-sprout-production-very-clean-seeds-expert-says
Is not the first time read people that make sprouts, says always the seeds need to been cleaned because Salmonella, E. Coli, etc.
Hi Sara, thanks for the link. I know people worry about this. I think the risk is much higher in industry. I don’t clean my seeds in vinegar before I sprout them. Here’s an article from Cultures for Health on safe sprouting: https://www.culturesforhealth.com/learn/sprouting/raw-sprout-safety-tips/
Thank you so much fot the article! It helps me a lot to understand and as i can read, it’s very important to use filtered water and clean the sprouts every 6 hours if they are not going to be cooked also with pure water.
Keep going, you are a big treasure!
Thank you Sara 🙂 I do use filtered water (I have naked charcoal that you plop into a jug of water) and change the sprout water regularly. ~ Anne Marie
[…] A bean sprout kit (go here for a post on sprouting beans) […]
I’ve been eating raw sprouted beans for years with no ill effects. I read the warnings you posted and thought, “Oh no, perhaps I’d better cook them!” But I think 10+ years of problem-free experience eating them raw probably usurps a bit of scaremongering from the authorities. I love the stuff you post, by the way, very inspiring.
So this seemed pretty fool-proof but I’ve managed to mess it up somehow! I started my lentils over a week ago and still no tails but they sure are stinky. I’m assuming I should compost this batch and maybe start over? Has this ever happened for you?
So I feel like such a newbie, but do you pick the sprout off the bean, or cook/eat the bean with the sprout attached?
Hi Jade,
That’s a good question! No, you don’t need to pick the bean off, you eat that too.
Enjoy!
~ Anne Marie
For vegan pairing: will sprouts detract from their share of protein or are they each the same, nutritionally, as its unsprouted form..or better.
Is there a chart or list somewhere of the differences?
Sally
Can I let these grow longer to grow my own microgreens or is that a slightly different process?