How to Sprout Legumes (Step-By-Step Guide)

If you’ve ever considered growing your own food, start with learning how to sprout beans using this helpful guide! It’s 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 – verified by over 20 5-star reviews!

I’ve always been obsessed with sprouts. But it wasn’t until I got my degree in nutrition that I realized just how much of a nutrition powerhouse sprouts are. Or that you can sprout many things – like legumes!

These sprouted beans and legumes are the supercharged versions of themselves. They’re easy to grow, don’t require any special gear, and transform the humble bean into a nutrition powerhouse. Let’s sprout!

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!

sprouting beans: you’ve got options!

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 to make them more suitable. These are most likely to sprout and are less likely to carry nasty pathogens—like E. coli and salmonella—which can grow in the warm humidity of your sprouting environment

Regular “seeds” are basically just store-bought dried legumes! These could be dried beans, chickpeas, lentils, etc. Because the manufacturers expect that you will cook the beans before consuming them, they may not be cleaned sufficiently for sprouting. This is what we use to occasionally make sprouts, but if you’re going to sprout more long-term, we recommend investing in good sprouting seeds.

you don’t need much!

Sprouting doesn’t require any special equipment.

• Breathable Container: A wide-mouth mason jar topped with a cheesecloth does the job perfectly.
• Legumes: Don’t forget the dried beans or legumes, of course.

How to sprout beans and legumes

Sprouting is a simple process. This is an overview of the recipe. Jump to the recipe card for the full printable recipe.

Step 1: Soak the Legumes
Add your chosen dried legume to a 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 Well
Rinse the legumes well, then place them in your sprouting vessel (a wide-mouth mason jar works well).

Step 3: Drain the Water
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.

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

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

Step 5: Store
Wrap sprouts in a clean cloth or paper towel and set them 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 is easy to find in most stores! They have a creamy, nutty texture that works well on salads and in soups.

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 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 Black Beans

While sometimes finicky about sprouting, black beans can work well! You can use sprouted black beans almost anywhere you would use regular black beans, like in tacos, burritos, or southwest salads.

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