It’s All About Sprouts

A guide to sprouting your choice of grain, seed, nut or bean.


You can use any bean variety for sprouting. My personal favorite are mung beans, they create a delicate and crunchy sprout that is great in stir fry, soups, salads, and wraps. When choosing your variety make sure you use an untoasted, raw product.  Note: Canned beans will not sprout.

Yield: 1 cup

Prep time: 10 minutes, plus 5 minutes a day for rinsing


  • ½ cup mung beans (or quinoa, chickpeas, whatever you have in your pantry)
  • 1 tablespoon apple cider vinegar
  • 2 cups water
  • Glass baking dish, bowl or jar
  • Strainer
  • Cheesecloth (optional)


  1. Rinse the raw, dry mung beans a few times under cold water.
  2. Combine vinegar and two cups water, add the beans. Soak for at least 8 hours, sometimes I let them soak up to 12 hours. It doesnt really matter as long as they soak for a minimum of eight hours.
  3. After 8 hours, drain the water from the beans and rinse under running water. Cover the bowl with a screen or cheesecloth. Covering the sprouts is optional, it just keeps the sprouts from contamination.  Place in a cool dark area, like a pantry, to work their magic .
  4. Every eight hours rinse the beans and put them back in their cool dark hiding place. Repeat the rinsing for 1-3 days until the sprouts are at your desired size. The smaller the bean, seed, nut or grain the quicker they will begin to sprout.


Note: I recommend cooking fresh sprouts in some fashion, especially if you are pregnant, feeding a child, or have a compromised immune system. Since the sprouts are raw, they have a higher chance of containing bacteria. Add them as the last ingredient to a stir fry, or after you have turned the heat off soup.  I would not recommend cooking them at a high heat for an extended amount of time, as this will compromise the nutrients.  If you prefer raw sprouts, just “cook” them in a vinegar based dressing or brine or take the risk.

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