Learn how to sprout grains and beans at home with this easy step-by-step guide. Discover health benefits, expert tips, and delicious sprouted grain recipes.
Want to unlock even more nutrition from your pantry staples? Learning how to sprout grains and beans is an easy and affordable way to boost the health benefits of foods you already love. Sprouting enhances digestibility, increases vitamin and mineral absorption, and adds a fresh, slightly nutty flavor to your meals. In this guide, you’ll learn why sprouting is good for you, how to do it safely and simply at home, and how to use sprouted grains in easy, plant-based recipes. Whether you’re new to sprouting or looking for creative ways to use sprouted foods, this post has everything you need to get started.
You’ve probably noticed that sprouted grains (such as wheat berries, quinoa or brown rice) and pulses (like dried lentils, peas, or beans) are growing in popularity. You can find a variety, such as rice, wheat, and lentils, in natural food stores. Not to be confused with sprouts—when an entire seed, such as a bean or grain, sports inches of sprouts—sprouted grains or pulses include the entire seed kernel with just the tiniest hint of the new sprout popping out. But this tiny little sprout is a calling card for all sorts of health potential. You can learn how to sprout beans and grains at home with a few easy tips.
When a grain or pulse (essentially a seed) sprouts or is germinated, it feeds off the starchy endosperm protected by the bran outer coating. You need a little warmth and moisture to get germination to occur, and before you know it, a tiny sprout immerges from the kernel. As the seed is sprouted, the process of germination appears to improve the digestibility of the nutrients, and also levels of nutrients, including vitamins, minerals, and proteins. In fact, some people who are sensitive to grains or pulses may find them to be more digestible in their sprouted form.
You can buy sprouted grains and pulses at the supermarket, or sprout them yourself. It’s easy. I sprouted lentils this past week to show you how easy it is to sprout your own grains. Just check out this step-by-step guide below.
How to Sprout Beans and Grains
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Once your grains or pulses are sprouted, now you can cook them as you would the non-sprouted kernel. You don’t need to soak them again, as they’ve already been rehydrated and they are ready to cook! Try them in side-dishes, soups, casseroles, or porridges. Don’t be surprised if the cooking time is reduced!
Try this recipe for Lentil Risotto with Peas for sprouted pulses, or this recipe for Classic Swedish Pea Soup for sprouted split peas.
Top 10 Recipes to Use Sprouted Grains or Pulses
Discover more ways to use sprouted grains and beans. Just use the sprouted grains or beans in the recipe as directed.
Blueberry Buckwheat Groats Bowl (Cook sprouted buckwheat for this recipe)
Smoky Chipotle Tomato Rice (Use sprouted brown rice for this recipe)
Vegan Lentil Kofta (Use sprouted lentils for this recipe)
Vegan Bolognese with Lentils and Walnuts (Use sprouted lentils for this recipe)
Texas Vegan Chili with Sorghum (Use sprouted sorghum for this recipe)
Vegan Swedish Meatballs (Use sprouted lentils for this recipe)
Curried Lentil Quinoa Soup (Use sprouted quinoa or lentils for this recipe)
Curried Triticale Harvest Bowl (Use sprouted triticale for this recipe)
Red Lentil Stew with Root Vegetables (Use sprouted lentils for this recipe)
Southwest Black Bean Quinoa Mango Salad (Use sprouted quinoa for this recipe)
For other how-to blogs, check out:
How to Use a Grill Basket for Veggies
How to Use Fresh Turmeric Root in the Kitchen
How to Grill Tofu
How to Use Tomatillo
How to Cook With Stinging Nettle
How to Grill Artichokes
How to Cook Bitter Melon + Bitter Melon Recipe Ideas
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