Sprout seeds you can eat

Make a homemade sprouter to grow seeds and beans that you can eat after just a few days. 

Sprouting beans in a jar

Sprouting seeds such as alfalfa, mung beans or good old mustard and cress are a great activity for kids. They are ready to eat in a few days, meaning children can see them growing almost in front of their eyes.

They’re also lovely and nutty and crunchy and are very good for you. Sprouting seeds are lovely just to nibble on or you can sprinkle them on your salad and sandwiches or garnish your homemade soup. You can stir fry them too.

What you need

  • Empty jam jar
  • Clean muslin or lightweight material
  • Elastic band
  • Seeds you want to sprout (chickpeas, alfalfa, mung beans, green peas, beetroot, lentils, mustard and cress). Buy these dried from wholefood stores or supermarkets (don’t use tinned).

How to sprout seeds

  1. First you need to soak your seeds for 8-12 hours, or overnight.
  2. Put a spoonful of seeds in your jar and then fill it three-quarters full of water.
  3. Cover the top with a small piece of muslin and secure with an elastic band.
  4. After 8-12 hours, or in the morning, drain the water away through the muslin, then rinse the seeds with cold water and drain again. Make sure you get as much water out as possible. You may want to temporarily put the jar on its side on a draining board with the end slightly propped up, to allow all of it to drain away.
  5. Now place your jar on its side somewhere warm out of direct sunlight.
  6. You need to rinse and drain the seeds in this way twice a day for several days, leaving the jar on its side between rinses. You could do it just before bed and then again when you get up in the morning.
  7. After a few days your sprouts will be ready to eat, with tendrils and the very first leaves visible. Rinse the sprouts and drain for the final time (you could use a sieve).
  8. You can keep your sprouts for a few days in a bag or airtight container in the fridge if you can’t eat them all at once.
  9. Then clean out the jar and start again…

    Thankyou to Jack Amick for this lovely photo.