Tired of cooked beans for protein? Try this fresh, crunchy alternative!

Sprouting beans and seeds is so easy and so delicious. Here’s what you need:

  • Dried beans or seeds
  • A wide mouth mason jar
  • A sprout screen (they are cheap, buy them here), strainer, or cheesecloth

The important thing is just that you are able to rinse and drain the sprouts every 8 hours or so. I think that a sprout screen is the easiest way to do this, but there are lots of other methods that could work.

How to Sprout Beans or Seeds

  1. Put about 5 tablespoons of beans or 2 tablespoon of seeds in a wide mouth mason jar.
  2. Fill the jar with water and cover with a lid. Soak at room temperature for about 8 hours, or overnight.
  3. In the morning, they will have swelled up.
  4. Use the sprout screen to empty the water and gently rinse the sprouts.
  5. Drain the sprouts and let them sit at room temperature (away from sun or heat) for another 8 hours or so. I leave the sprout screen on and cover the jar with a towel (to protect against fruit flies while still letting the sprouts breathe)
  6. Rinse the sprouts every 8 hours or so (morning and evening) until the sprouts are the desired length, usually about 2-4 days.
  7. When they are ready, put an airtight lid on them and store them in the refrigerator to slow their growth and keep them fresh.
  8. Rinse every day or so to prolong their freshness.

I like to stagger two batches of sprouts a couple of days apart, so that I always have some ready.

The Easiest Beans for Sprouting

Count for BLE either as a protein (same quantities as beans) or as a vegetable.

  • Lentils
  • Mung beans
  • Chickpeas

The Easiest Seeds for Sprouting

Count for BLE either as a vegetable or as a condiment (similar to sauerkraut or salsa).

  • Alfafa
  • Clover
  • Radish