Recently updated on March 4th, 2020
Sprouts are indeed good for health. They are a storehouse of proteins and antioxidants, good for weight watchers, for diabetics and for heart patients too. It is recommended to have sprouts daily for the overall health of the body.
We all know that sprouts are good for health but how? Here I am going to share with you not only step by step instructions to make sprouts but also sharing the benefits of eating sprouts in little detail.
Though sprouts are now being sold in the market also but why buy when you can easily make them in your own kitchen. You can sprout many grains like green gram, chickpeas, black gram, alfalfa, buckwheat, barley etc.
Here I am showing you the most common sprouts, which is Green Gram (moong) sprouts.
Before we jump to see how the sprouts are made, wouldn’t it be better if we understand a little about sprouts?
So, what actually sprouts are? How are they good for us? Why can’t we have the whole grain just after soaking in water for a few hours? Why sprout them? How to sprout whole grains?
Soaking makes the grain more digestible, no doubt but sprouting does much more than that.
What Are Sprouts?
First of all, let us understand what are sprouts? So, Sprouts are seeds that have been allowed to germinate into young plants. Thus, sprouting converts the whole grains into a living food which has even more nutrients and these nutrients are easily absorbed by the body. You can sprout any whole grain like Green Gram (Moong), Chickpeas (Kabuli Chana), Black Gram (Kala Chana), Soybean etc.
1/2 Cup (100 g) Green Gram generates 2.5 (250 g) Cups of Bean Sprouts in 36 hours
Benefits of Sprouts/Sprouting
- The process increases nutrient levels, making sprouts richer in protein, folate, magnesium, phosphorus, manganese and vitamins B, C and K than un-sprouted plants.
- It also aids in the absorption of calcium, magnesium, iron, copper and zinc.
- It not only increases the protein content but also makes it more digestible.
- They also contain lower levels of anti-nutrients, making it easier for your body to absorb all the nutrients they contain.
- They are also great sources of antioxidants and other beneficial plant compounds.
- Sprouted grains are much more fibrous.
- Sprouting reduces the amount of gluten found in grains, which makes them easier to digest.
- Eating sprouts may increase “good” HDL cholesterol and reduce total and “bad” LDL cholesterol levels and is thus good for the heart.
I am sure after reading about the benefits of sprouts you will add them to your diet more religiously. This is because of the simple reason that we all need continuous reminders from time to time. So, if you have been ignoring eating sprouts for whatever reason, then no more of it. Immediately soak grains and start the process of sprouting.
How to make Sprouts?
- Soaking: The first and foremost thing in sprouting is soaking grains. I have used Green Gram here, follow the same method for other whole grains too. Use filtered water for soaking as the lentils are going to drink this water. Soak them for 8 to 10 hours till the grains are double in size. I have seen, with experience, that if the grains are not fully soaked then they do not germinate well. So, don’t be in a hurry. Soak them well, better if overnight. If you are short of time then soak these in warm water. Your job will be done in almost half the time.
- Rinse: Once they are properly soaked, rinse them well in freshwater, then keep them in a strainer for about 5 minutes so that all extra water drains out. One minute, do not throw this water but reserve it. It is excellent for your plants’ health. Put a little of it in all your plants and see the magic, of course with time.
- After soaking and rinsing now starts the sprouting process. For this, different people use different methods. Some people use a muslin cloth. Even sprout makers are there in the market. Personally, I do not like to use any such fancy equipment. Why add unnecessary gadgets when we can do without these?
- Just take a big bowl. Transfer your soaked and drained sprouts in this bowl, cover with a plate and keep it in some warm and dark place. I prefer keeping this container in the microwave or Otg (of course, without running them). This is because grains require a warm and dark place to germinate and microwave provides it with the perfect environment. If I have to use the microwave in between then keep the container out for that much time and again keep it back. If not possible to keep them in microwave/Otg then keep them in any of your kitchen cabinets. Do not try to sprout the beans in the sunlight, they will get dark in colour.
- Sprouting will start after 8 hours approximately, depending on the weather. Now, all you have to do is that twice a day, once in the night then in the morning, remove the plate, toss the grains and make them wet by sprinkling little water. Cover with a plate and again back to their closed space. You need to make them wet because if too dry then even then they will not germinate. Do not put excess water else it may catch fungus. If you happen to add more water then put them in a strainer and remove excess water. Just keep them wet, that’s it.
- After 24 hours (in summers), you will have young sprouts. For longer ones, keep like this for one more day.
- Once fully sprouted, wash them nicely and then after draining all excess water use it or transfer these in an airtight container and keep it in the refrigerator. Remains good for 4 to 5 days. Now, whenever you want, take little and use it.
Related Recipes Sprout Salad
Must Read: Why To Soak Beans?
Ways to Eat Sprouts
- Make sprout salad.
- Steam sprouts and add spices of your choice.
- Add these to your soups and stews.
- Mix these into shakes/smoothies.
- Add these to your rice preparations.
- Mix them in your cutlets/croquettes mixture.
Step By Step Instructions Showing How To Make Sprouts
- Take beans, clean them and wash in running water at least 2 to 3 times. I started on Friday night.
- Soak them in enough water for 8 to 10 hours, preferably overnight. I soaked them on Friday night at around 10 pm.
- After soaking for 10 hours: The beans, once properly soaked gets double in size, as shown in the picture. Saturday morning looked like this.
- Keep the beans in the strainer for around 15 minutes so that all the excess water drains out. Reserve the water and use it for watering your plants, as this water is full of nutrients.
- Transfer the rinsed beans in a container and cover it with a plate.
- Keep the covered container in some dark and warm place, like inside a microwave/Otg or kitchen cabinet.
- After the next 12 hours: Beans begin to sprout, as shown here. Saturday night looked like this.
- Toss them, sprinkle 1 teaspoon water. Again cover it and return these to their closed corner.
- After next 12 hours: Sprouts are ready. As you touch them these will be warm because of the germination process. Sunday morning looked like this.
- Use them or store in an airtight container in the refrigerator.
So, isn’t this method easy and simple too? Try it out and do let me know how you found it. In short, remember these points:
- Soak well.
- Keep in a dark and warm place.
- No excess water in the bowl containing beans
- Tossing after every 8 to 10 hours.
Eat Sprouts Raw or Cooked?
Sprouts can be eaten raw or cooked. But as per studies, raw sprouts contain bacteria and are thus prone to food poisoning.
When comes to cooking then you can cook them fully or partially. If you want to have fully cooked and very soft sprouts then best is to pressure cook them for a whistle.
However, for partial cooking, keep them in a microwave oven for a minute or so. Or keep some water in a pan and put to boil. when the water starts boiling keep a steel strainer on it and add the sprouts in the strainer. Cover the strainer with a plate. Sprouts will be cooked in the steam coming from the boiling water.
You may choose whichever method suits you the best.
Now, let us see How To Make Sprouts in the Recipe Card
How To Make Sprouts And Why
Sprouts is the ultimate source of protein especially for vegetarians and vegans. Look here not only for step by step instructions to make sprouts in 36 hours but also as to why these should be eaten.
- 1/2 Cup (100 g) Green gram moong
Clean and wash the green gram 3 to 4 times in running water.
Soak them in water for at least 8 to 10 hours till gets double in size. Take enough water as they absorb a lot of it. If, in between, you find that water has been soaked fully then add more water. If the grains are not fully soaked then they do not germinate well. So, don't be in a hurry. Soak them well, better if overnight.
After 8 hours, put the lentils in a strainer and drain all the excess water. Use this water for watering your plants as it is high in nutrients.
Now take a big bowl. Once the water has been drained, transfer your soaked and drained sprouts in this bowl, cover with a plate and keep them in some warm and dark place. I prefer keeping this container in the microwave or Otg (of course, without running them). This is because grains require a warm and dark place to germinate and microwave provides it with the perfect environment.
Now, all you have to do is that twice a day, once in the night then in the morning, toss the grains and if completely dried out then make them wet by sprinkling little water. Cover with the plate and again back to their closed space. You need to make them wet because if too dry then even then they will not germinate. Do not put excess water else it may catch fungus. If you happen to add more water then put them in a strainer and remove excess water. Just keep them wet, that's it.
After 24 hours (in summers), you will have young sprouts. For longer ones, keep like this for one more day.
Once fully sprouted, transfer these in an airtight container and keep it in the refrigerator. Remains good for 4 to 5 days. Now, whenever you want, take little and use.
1/2 cup (100 g) green gram produces 2.5 cups (250 g) of sprouts in approximately 36 hours during summers.
For step by step images, check the main post.
- If short of time then soak in warm water, your job will be done in almost half the time.
- Use drinking water for soaking lentils as these lentils are going to drink this water.
- Ensure that there is no water in the container while sprouting else they will catch fungus. Similarly, while storing in the refrigerator, they should be completely dry.
- In winters the process takes more time, approximately one day extra.
- Follow the same method for sprouting any other whole grain like Chickpeas, Black Gram, soybean, wheat etc.
I am sure now you will make healthy sprouts easily and will include these in your diet at least thrice a week. I would love to have your comments and feedback as you know your feedback fuels my enthusiasm to post more good content. If you post your creation’s pic on Instagram then remember to tag me #samirasrecipediary.
Healthy Living…Happy Living…