• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

join the eatmail for exclusive recipes & meal ideas

Join now

Subscribe for new recipes, meal plans & 3 free ebooks!

  • About
  • Contact

Live Eat Learn

Easy vegetarian recipes, one ingredient at a time

free ebook

Subscribe for new recipes, meal plans & 3 free ebooks!

  • Recipe Index
  • Vegetarian 101
  • Travel
  • Meal Plans
  • Course
    • Breakfasts
    • Lunches
    • Dinners
    • Appetizers
    • Sweets
    • Drinks
  • Diet
    • Dairy Free
    • Gluten Free
    • Low Carb
    • Paleo
    • Raw
    • Vegan
  • Season
    • Winter
    • Spring
    • Summer
    • Fall
  • Ingredient
    • Avocado
    • Bean
    • Cauliflower
    • Chickpeas
    • Eggplant
    • Mushroom
    • Tofu
    • Quinoa
    • View All
  • Collections
    • All Time Favorites
    • Air Frying
    • Budget Friendly
    • Comfort Food
    • High Protein
    • Meal Prep
    • Meatless Monday
    • Quick Dinners
    • View All
  • Visit our kombucha site
Home Eat Diet Vegan

How to Sprout Legumes

5 from 8 votes
Recipe Print Share
Share on:
By: Sarah BondUpdated: Sep 28, 2020 24 Comments

This post contains affiliate links.

Sprouted legumes in a bowls on a white background
Sprouted legumes in a bowls on a white background
Sprouted legumes in a bowls on a white background
Sprouted legumes in a bowls on a white background
Sprouted legumes in a bowls on a white background

Sprouting beans at home is an affordable way to pack in delicious plant-based protein and nutrients, while also making the legumes more digestible (and delicious). Here’s our quick start guide to sprouting virtually any legume!

Sprouted legumes in a bowls on a white background

Who else here was obsessed with sprouts growing up? Not like the edible kind, but the kind you made as a science fair project. There was something so magical about putting seeds in a damp paper towel, giving them sunlight, and watching them grow.

These sprouted beans and legumes are the supercharged, grown up version of that science fair project. They’re easy to grow, don’t require any special gear, and transform the humble bean into a nutrition powerhouse. Let’s sprout!

Sprouted legumes in a bowls on a white background

Benefits of sprouting

Nutrition: The process of sprouting transforms a lot of the starch in legumes into a more nutrient-rich food, increasing the amount of folate, iron, vitamin C, zinc, magnesium, and protein. It also breaks down phytate, which is a compound that prevents nutrient absorption.

Digestible: During this transformation, the starchy endosperm is also broken down, meaning sprouted beans may be easier to digest for some people.

Affordable: While you can buy sprouts at your grocery store or farmer’s market, they’re often expensive and can be made for a fraction of the cost at home!

Closeup photo of sprouted chickpeas

What can you sprout?

You can sprout many things, such as legumes, seeds, nuts, and grains. Today we’re focusing on one of the most common ingredients to sprout – legumes! This includes chickpeas, lentils, green peas, black beans, and more.

As a note, we are not sprouting any kind of kidney beans, which can contain potentially toxic compounds that require you to cook them before consuming.

Do you need special beans?

When it comes to sprouting beans at home, you have two options: sprouting seeds or regular.

Sprouting seeds are specifically meant for sprouting, so they have been treated and cleaned in a way that makes them more suitable for sprouting. These are most likely to actually sprout, and are less likely to carry nasty pathogens – like e. coli and salmonella – which like the warm humidity of your sprouting environment.

Regular “seeds” are basically just store bought dried legumes! This could be dried beans, chickpeas, lentils, etc. Because the manufacturers expect that you will cook the beans before consuming, these may not be cleaned sufficiently for sprouting.

So which did we use? Regular seeds! If you’re going to sprout more longterm, we would recommend investing in good sprouting seeds. But as a fun occasional project, basic grocery store dried legumes worked well for sprouting.

Different legumes in mason jars for sprouting

What equipment to you need for sprouting?

Sprouting doesn’t require any special equipment. You’ll just need a breathable container! A wide-mouth mason jar topped with a cheesecloth does the job perfectly.

If you find that you love sprouting and want to do it more often, we recommend a sprouting lid that screws right onto the top of your mason jar.

Closeup photo of sprouted black beans

How to sprout beans and legumes

Sprouting is a simple process that goes something like this:

  1. Soak legumes to soften
  2. Rinse well with cool water
  3. Drain water from jar
  4. Repeat steps 2 and 3 until sprouts form
  5. Store in the fridge until ready to eat

It really is that simple! Let’s get into the nitty gritty of it.

Step 1: Soak
Add your chosen dried legume to large bowl or jar and cover with cool water. The water should be a few inches above the dried legumes – they’re going to expand! Soak for 8 to 12 hours (or overnight).

Step 2: Rinse
Rinse the legumes well, then place them in your sprouting vessel (a widemouth mason jar works well).

Step 3: Drain
Pour out the water. Secure a clean cheesecloth (or sprouting lid) over the jar using rubber bands. Prop the jar upside down at an angle to allow excess water to drip out. For many jars at once, a drying rack or cooling rack work well.

Draining mason jars for sprouting

For single jars, a bowl does the trick! Store your draining legumes somewhere away from sunlight.

How to drain mason jar while sprouting legumes

Step 4: Repeat
Rinse and drain the sprouting legumes 2 to 3 times per day (morning, noon, and night works well). Continue this for 2 to 3 days, or until sprouts have reached 1 to 1½ inches long.

On the last day, you can expose them to sunlight if you want them to develop a bit of green (chlorophyll).

Step 5: Store
Wrap sprouts in a clean cloth or paper towel and set in a clean, airtight container. These won’t keep long, just 2 to 3 days in the fridge, so eat them while they’re fresh!

Sprouted Chickpeas

Sprouted chickpeas (or garbanzo beans) are a reliable legume to sprout that are easy to find in most stores! They have a creamy, nutty texture that works well on salads and in soups.

Sprouted chickpeas in a bowl on a white background
Sprouted chickpeas in a bowl on a white background

Sprouted Lentils

Lentils grow long sprouts and are almost foolproof, so they’re great for beginners! These are delicious on sandwiches and in wraps, or cooked into a stir fry.

Sprouted lentils in a bowl on a white background
Sprouted lentils in a bowl on a white background

Sprouted Navy Beans

Bigger beans can be difficult to sprout and may have a longer germination time, but that doesn’t make them any less delicious! These sprouted navy beans (a.k.a. haricot, Boston, or white pea beans) have a firmer texture and are delicious sprinkled over salads.

Sprouted beans in a bowl on a white background
Sprouted beans in a bowl on a white background

Sprouted Black Beans

While sometimes finicky when it comes to sprouting, black beans can work well! Use sprouted black beans almost anywhere that you would use regular black beans, like in tacos, burritos, or southwest salads.

Sprouted black beans in a bowl on a white background
Sprouted black beans in a bowl on a white background

Sprouting FAQs

Is sprouting safe?

When grown in a sterile environment, sprouts are safe to eat. Given that they’re grown in a humid environment, they are a risk for food borne pathogens, like salmonella and e. coli. If you’re worried about these (like if you fall into a risk group), saute the sprouts before consuming.

How do I prevent my sprouts from getting moldy?

Mold is usually due to high humidity and poor air flow, so be sure to rinse your sprouts regularly and drain them well. You should also ensure all equipment is sterile.

Can you cook sprouts?

Sprouts can be consumed raw or cooked! To cook, saute them with a splash of oil, or simply stir them into hot soups and stews.

Can you use canned beans to make sprouts?

Canned legumes have already been cooked, so they are not suitable for sprouting.

Are raw beans toxic?

Some uncooked beans, such as kidney, lima, and broad beans, need to be cooked before consuming to remove toxins. We recommend simply not sprouting these beans.

Sprouted legumes in a bowls on a white background

How to Sprout Beans and Legumes

5 from 8 votes
Prep: 3 days
Total: 3 days
Author: Sarah Bond
Calories:
Print Rate
Sprouting beans at home is an affordable way to pack in delicious plant-based protein and nutrients, while also making the legumes more digestible (and delicious).

Ingredients

  • Dried legumes like chickpeas lentils, black beans, navy beans, or green peas

Instructions

  • Soak: Add your chosen dried legume to large bowl or jar and cover with cool water. The water should be a few inches above the legumes – they’re going to expand! Soak for 8 to 12 hours (or overnight).
  • Rinse: Rinse well, then place legumes in your sprouting vessel (a widemouth mason jar works well).
  • Drain: Secure a clean cheesecloth (or sprouting lid) over the jar using rubber bands. Prop the jar upside down at an angle to allow water to drip out. A bowl, drying rack, or cooling rack work well.
  • Repeat: Rinse and drain the sprouting legumes 2 to 3 times per day (morning, noon, and night works well). Continue this for 2 to 3 days, or until sprouts have reached 1 to 1½ inches long. On the last day, you can expose them to sunlight if you want them to develop a bit of green (chlorophyll).
  • Store: Wrap sprouts in a clean cloth or paper towel and set in a clean, airtight container. These won’t keep long, just 2 to 3 days in the fridge, so eat them while they’re fresh!
Did You Make This?

Leave a comment below and tag @liveeatlearn on social media! I love seeing what you’ve made!

Tag on Insta! Leave a Rating Pin on Pinterest

You may also like...

  • 19 Gluten Free Vegetarian Dinners
  • Meal prep container with zucchini noodles on white background - This Zucchini Noodles Vegetarian Meal Prep is a low carb lunch solution that will have you looking forward to lunchtime! Packed with fresh veggies, avocado pesto, and crispy baked tofu.
    13 Vegetarian Meal Prep Recipes
  • Collage of vegetarian Thanksgiving recipes
    31 Vegetarian Thanksgiving Recipes
  • Collage of vegetarian easter recipes
    27 Vegetarian Easter Recipes
Previous Post
Next Post

Reader Interactions

Leave a Comment Cancel reply

Have a question? Submit your question or comment below.

Rate this Recipe:




  1. Jean Mukti Kuster says

    Posted on 6/22 at 3:57 pm

    Thank you Sarah! I have been having lots of problems trying to sprout beans. I will get some sprouting seeds, and sterilize my containers. That makes a lot of sense. I really appreciate your very comprehensive treatment of these types of sprouts. It helped me a lot.

    Reply
    • Sarah says

      Posted on 6/22 at 6:16 pm

      So happy to hear it, Jean! Let me know if I can clarify anything! 😀

  2. MICHELLE Y DESCHENES says

    Posted on 6/22 at 5:57 pm

    Thank you so much for sharing this article, and all the details! Super helpful!5 stars

    Reply
    • Sarah says

      Posted on 6/22 at 6:17 pm

      So happy to hear it, Michelle! 😀

  3. Randolph says

    Posted on 1/1 at 12:40 pm

    Can you use sprouted beans in chili as I get gas from all beans as well as broccoli cabbage eggs flour tortillas really bad and no one wants to be around me. Lol but I want to get rid of passing gas I guess some people have this problem. Anyway this is why I want to know how to sprout them before cooking them.

    Reply
    • Sarah says

      Posted on 1/5 at 10:51 am

      Yep you could use these in chili! 😀

  4. Morgan Luka says

    Posted on 1/25 at 1:23 pm

    Can you freeze them? If yes, what would you recommend freezing them in?
    Thank you!

    Reply
    • Sarah says

      Posted on 1/26 at 9:38 am

      You can, but they will lose some of their crunchy texture when thawed again. I would freeze in an airtight container or baggie in aa single layer. Enjoy! 😀

  5. Jenn says

    Posted on 2/12 at 8:59 am

    Where do you buy sprouting bean seeds?

    Reply
    • Sarah says

      Posted on 2/12 at 9:43 am

      You can find them online here, or in some health food stores!

  6. Sonia Nahum says

    Posted on 4/5 at 11:04 am

    Thank you very much for this summary.

    Reply
  7. Krystal says

    Posted on 5/28 at 7:21 pm

    Hi. I tried sprouting Garbonzo beans. Kidney and black beans. The garbanzo beans grew white fuzz on them and I threw them out. The kidney and black beans have an odor to them. (I was sprouting them to make chili) I don’t know why the smell. Should I throw them out and try again? Or are they ok if they get cooked?

    Reply
    • Sarah says

      Posted on 6/1 at 2:27 pm

      If there’s an off smell then I probably wouldn’t consumer them. Sounds like they all just need a little extra rinsing and better drainage to prevent mold!

    • FCD says

      Posted on 6/27 at 7:25 pm

      I sprout beans before planting them. Most beans will germinate well for about 2-3 years, then many of them instead of germinating will start decomposing. That is the nasty smell. I’m also finding a slimy stretchy something on some of the decomposing ones. I assume it is some kind of bacterial (maybe?) slime from a decomposing organism. Anyone know what that slime really is and what organism creates it?
      But the diminishing germination rate in beans is the best reason to buy beans sold specifically for sprouting. I wouldn’t eat organic fresh purchased seeds intended for planting. Planting seeds are processed differently from eating seeds. They may be treated with chemicals or processed in a facility that treats other seeds with something. Good reasons to purchase organic too.

  8. Sitah says

    Posted on 11/19 at 4:59 am

    Thank you very much, your steps easy to follow. You make things simpler for me5 stars

    Reply
  9. Alicia Glassel says

    Posted on 12/5 at 7:27 am

    Hello. When you say to store them “away from sunlight” do you mean in a dark place? Or do you just mean away from DIRECT sunlight? Bottom line, is indirect sunlight, like on my kitchen counter, OK?

    Reply
    • Sarah Bond says

      Posted on 12/6 at 12:36 pm

      The darker the the better! But the kitchen counter should be fine, I’ve done it before and simply covered it with a tea towel 😀

  10. Tahira says

    Posted on 12/11 at 11:07 pm

    Very well explained.5 stars

    Reply
  11. Anna says

    Posted on 1/8 at 5:12 am

    Thank you for simplifying how to sprout and use legumes, seeds, grains and nuts!
    Anna

    Reply
  12. Cindy says

    Posted on 1/31 at 5:26 pm

    Thank you! I have a 6 layer kit and could not find my instructions so I thank you for this valuable information! I plan to use it much more than in the past! Thank you very much!!❤️5 stars

    Reply
  13. Karen says

    Posted on 2/15 at 5:19 pm

    THANK YOU FOR THE REFRESHER COURSE 🙂
    I have not sprouted in years & now that we are in a higher price rate across all things we buy…. let’s start sprouting again!
    I found using a flour sack very simple.
    I soak 8 -12 hrs as you stated then I hang them in a flour sack to drip and plenty of airflow because it is not in a solid container.
    Irinse right in the flour sack bundle in a poy of freshwater dunking a few times after I open the sack checking for mold fuzz etc, then hang back up.
    this not only serves great airflow but since they are bunched together they sprout faster under pressure.5 stars

    Reply
  14. Adam says

    Posted on 5/11 at 6:58 pm

    Thank you for the information! (:
    It is very helpful.5 stars

    Reply
  15. Tty says

    Posted on 6/17 at 10:38 am

    I am curious what kind of “toxins ” might be in kidney beans that can be cooked out?

    Reply
    • Sarah Bond says

      Posted on 6/20 at 9:29 am

      They’re called phytohemagglutinin (or lectins)! 😀

Primary Sidebar

Hello!

I'm Sarah

A flavor-loving nutritionist and sensory science specialist showing you how to make easy vegetarian recipes, one ingredient at a time.

Let's Meet

What's for Dinner?

A free cookbook full of our favorite vegetarian dinner recipes!

Get in now!

Subscribe for new recipes, meal plans & 3 free ebooks!

Summer Recipes

Watermelon salad on a white platter

Grilled Watermelon Salad

Portobello Mushroom Burgers with an orange background - With melted sharp cheddar, the perfectly meaty texture, and best-ever Fancy Sauce, these Portobello Mushroom Burgers are the vegetarian recipe that'll have you craving mushrooms for dinner.

Portobello Mushroom Burgers

Vegan PF Chang’s Lettuce Wraps

Different smoothies arranged in rainbow on white background

How to Make a Smoothie

Veggie spring rolls cut in half on a plate

Vegetable Vietnamese Spring Rolls

Vegan tomato tuna sushi bowl with rice, avocado, and cucumber in a bowl on a blue background

Vegan Tuna Sushi Bowl

Dinner This Week

Vegan tikka masala with naan and rice in a white bowl

M

Chickpea Tikka Masala

Roasted Chickpea Gyros

T

Roasted Chickpea Gyros

Vegan Thai red curry in a bowl on a red background

W

Thai Vegetarian Coconut Curry

Vegan nachos on a black plate on a white background - These vegan nachos are piled high with easy mushroom BBQ "pulled pork" and a cashew-based queso cheese sauce that will knock your dairy-free socks off.

R

BBQ Mushroom Pulled Pork

Roasted Cauliflower Street Tacos

F

Roasted Cauliflower Tacos

Lemon risotto in a bowl with basil on a yellow background

S

Lemon Basil Risotto

As featured on:

Free Vegetarian Dinners eBook

Join our Eatmail newsletter to get a free copy of our “Dinner Is Served” Cookbook, new recipes, exclusive meal plans, and more!

Follow Along

  • Easy Vegetarian Facebook Group
  • Kombucha Brewers Facebook Group
Back to Top
  • Web Stories
  • About
  • Privacy Policy
  • Terms
  • Collaborate
© 2022 Live Eat Learn
Site Credits Designed by Melissa Rose Design Developed by Once Coupled Support by Foodie Digital
624 shares