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Sprouts: Home Grown Veggie Protein Power


Well isn’t that video a blast from the past? Filmed nearly two years ago over a few days  in my old kitchen with my un-sun-bleached hair, with plenty of morning-meghan-face to giggle at. This video has nearly hit the 10,000 views milestone and so I thought I would share it once again here as it is really pretty straightforward in terms of how easy it is to sprout your own sprouts.

I wanted to go through how we can all make, in our very own kitchens, an amazing source of plant-based protein. Sprouts are a staple in my fridge and they should be in yours too. Cheap, cheerful and wonderfully easy! Sprouting magnifies the nutritional value of the seed that you are sprouting. It boosts the B-vitamin content, triples the amount of vitamin A and increases vitamin C by a factor of 5 to 6 times.

Here are some goodies about specific types of sprouts:

  • Alfalfa Sprouts: Rich in phytochemicals, protect against cancer, heart disease, osteoporosis and fibrocystic breast disease. They stimulate natural killer cell activity, which strengthens the immune system. Beneficial in reducing symptoms of PMS and menopause, including hot flashes. They contain high concentrations of antioxidants, the body’s defense against the destruction of DNA which is the cause of aging. Alfalfa sprouts are abundant sources of vitamins A, B, C, E and K, the minerals calcium, iron, magnesium, phosphorus, potassium and zinc. Also carotene, chlorophyll, amino acids and trace elements. They contain 35% protein.
  • Broccoli Sprouts: Abound with the amazing cancer-fighting phytochemical, sulforaphane. Research studies have shown that they contain 50 times more sulforpohane than fresh broccoli. What’s more, they contain glucosinolates and isothiocyanates, substances that protect cells from becoming malignant, at 10-100 times greater levels than in fresh broccoli. They are sources of plant estrogens, similar to human estrogen, and so are helpful in cases of PMS, menopause, hot flashes and fibrocystic disease. Nutrient dense, they are rich sources of vitamins A, B, C, E and K, anti-oxidants, the minerals calcium, iron, magnesium, phosphorus, potassium and zinc. Also carotene, chlorophyll, amino acids, trace elements and antioxidants. Broccoli sprouts contain as much as 35% protein.
  • Garbanzo beans, also known as chickpeas, can be sprouted to make delightfully delicious hummus. It is much richer in nutrients than hummus typically made from cooked chickpeas. They can also be used in salads, soups or stir fried or steamed with other bean sprouts and vegetables. These sprouts are plentiful sources of vitamins A, C and E, the minerals iron, calcium, magnesium and amino acids. They contain 20% protein.
  • Pea Sprouts:  Rich sources of vitamins A, B, C and E, all the essential amino acids, the minerals calcium, iron and phosphorus. They contain 26% protein.
  • Lentil Sprouts: Rich in vitamins A, B, C and E, the minerals iron, calcium and phosphorus. They contain 26% protein.
  • Mung Bean Sprouts: Abundant in vitamins A, B, C and E, the minerals iron, potassium, calcium and magnesium, and amino acids, they contain 20% protein.
  • Red Clover Sprouts: Rich in phytochemicals, in particular genistein, which is known to prevent the formation of new blood vessels inside a tumor, in essence starving the tumor, it is protective against diseases like cancer. Red clover contains naturally occurring plant estrogens, similar to human estrogen, so they are helpful with PMS, menopause, hot flashes and fibrocystic disease.  They contain vitamins A, B, C, E and K, the minerals calcium, magnesium, potassium, iron, phosphorus and zinc, trace minerals, carotene, chlorophyll and amino acids. They contain 26% protein.

Sprouting Advantages

  • Enzymes are activated- necessary for food digestion
  • Proteins convert to free amino acids- building blocks of our bodies
  • Starches change to simple sugars.
  • Minerals combine to increase assimilation.
  • Vitamin content increases from 3 to 12 or more times.
  • Chlorophyll and carotene content increase dramatically when exposed to sunlight.
  • Home-grown sprouts are cheap cheap cheap

What You Need

  • Mason jar
  • My Nut Sack or Cheese Cloth (available at health foods stores and hardware stores)
  • Elastic band or metal ring from jar
  • Drainage container (dish rack works well)
  • Seed /Lentil of choice
  • Food grade hydrogen peroxide (optional)

Sprouting 101

  • Add 1-2 Tbs of seeds to the jar (more or less depending on the size of the jar- they will expand quite a bit
  • Fill jar with water- making sure all beans/seeds are covered
  • Stretch mesh or cheese cloth over the jar and secure with rubber band or ring from jar li
  • Allow to sit like this for 12-24 hours
  • After elapsed time, drain out the water and then rinse the seeds
  • Turn jar upside down in dish/drain rack. Try and lean it at 45 degree angle so that water can drain but air still circulates.
  • Rinse your sproutlings twice a day. Each time you rinse them, rinse several times, then leave to drain. If using food grade hydrogen peroxide- add 1/2 tsp to water and let sit for 5 minutes and then rinse several times. This helps prevent mould growth
  • When ready, keep sprouts refrigerated & rinse daily

Note: Cooking time can be lessened & nutritional content increased by soaking buckwheat, rice, corn or wheat (12 to 24 hours should be enough time)

The Easy Sprouting Method For Beans, Lentils and Peas

  • Soak bean/seed of choice overnight (I like lentils, chickpeas, mung beans)
  • Rinse thoroughly in a sieve
  • Leave bean of choice in the sieve over a bowl
  • Rinse beans/seeds twice per day, once in the morning, once in the evening and cover with a towel
  • Watch them sprout away!

If you have a fine enough sieve you can use regular sprouting seeds too, like broccoli, alfala or my fave sandwich booster. Chances are you have a sieve in your kitchen so that makes this method easy peezy.

75 responses to “Sprouts: Home Grown Veggie Protein Power”

  1. Jen says:

    I like these the best: Sunflower, Black Oil Organic Sprouting Seeds Sunflower, Black Oil Organic Sprouting SeedsSprouts have an earthy and hearty flavor. Baby Sunflower greens are a delicious addition to salads. Rich in nutrients and enzymes. (all sold out; so they must be a favourite!)

    I just started sprouting this summer – it’s too easy.

  2. Stephanie says:

    Ooooh, I want this soooo bad! My sweetie and I have really gotten into sprouting our own little goodies in the past year or so.

  3. Deena says:

    I would LOVE to win the sprouter!!! I’m so super busy with my 3-month-old, so I need anything I can get my hands on to make life easier!

  4. Jesse says:

    looking forward to sprouting soon since my fav fresh summer produce will soon be gone, but we can always have fresh sprouts now can’t we! thanks for the instructions since I have yet to sprout anything in my kitchen yet

  5. Ange says:

    I would love to win this – I just discovered the benefits & how easy it is to sprout and now I do it every week!

  6. Ange says:

    I follow you on twitter!

  7. Ange says:

    I “like” you on facebook :)

  8. celestial says:

    I had sprouted buckwheat in my (sugar free) oatmeal this am and have some adzuki sprouts on the go! yahoo!

  9. Ange says:

    My fave plant based pantry staples would have to be Nooch & Quinoa!

  10. Ange says:

    My fave bean to sprout is Mung beans

  11. Sarah L. says:

    oOooo I love my mason jar sprouter but it looks like this could take things to a whole new level. :)

  12. jamie says:

    That looks like a such a cool sprouter. LOVE IT.
    Thanks for a great workshop last night. Really enjoyed it :O)
    You have a great way of communicating this amazing information of health and nutrition in a fun and informative way.
    Love your place too. It is so beautiful! You are so creative!
    Great to meet you Meghan!
    p.s. made walnut milk this am with my new nut sack :O)

    • Meghan Telpner says:

      So great to meet you too! And I am sorry I didn’t recognize you straight away. For some reason I expected you to be really short :) No idea where that would have come from. You are delightful and so excited that you’ll be joining the St. Lucia magic.

  13. Andrea T says:

    This could be a fun addition to my kitchen!
    Fave kind of sprout from the list: Sunflower, Black Oil Organic Sprouting Seeds.
    I follow on Twitter and like you on Facebook. I LIKE like you. :)
    Now I’m one of only 3 people who like Hometown Seeds on Facebook? Does this mean that I’m winning so far? :)

  14. renee says:

    I need this sprouter! Who knew mung sprouts where so healthy? protein too. Asian food rocks.

  15. renee says:

    i already follow you on twitter. I headed over to you on hometown but couldn’t find where to comment.
    fav is garbanzo. Can I email you with a question?

  16. renee says:

    Can you sprout flax seeds? how do they stack up nutritionally that way?

  17. Odelia says:

    Hi Meghan,

    This is GREAT, I was just thinking about your sprouting video. I found it a few days ago and got inspired to use your easy jar method for sprouting broccoli sprouts. They are totally cute and green and look delish, but I got nervous because I didn’t use food grade hydro perox. from the start and was worried about mold. Really worried. So I’m doing it again. But it totally, totally works! It’s hard to believe that so many of your tips/recipes are actually that easy, but they do. It’s exciting and fun. :o)

    I hope to win the sprouter so I can do more at once, but even if I don’t, I’m grateful that you taught me something so valuable. P.S., the Tomasil focacchia satisfied a 4-year old pizza craving I didn’t even know I had ’til last night!

    Thank you x infinite,

    Odelia :o)

  18. Lauren says:

    I would love to try that sprouter! I’ve been wanting to try sprouting, but haven’t gotten around to buying the supplies.

  19. Lauren says:

    I follow you on twitter

  20. Laurie says:

    This video is how I found you. I googled “sprouting” and there you were; morning- Meghan face and all. I’ve been reading along ever since.

  21. Holly@aiminghigh says:

    Ironically, I was just trying to figure out how to sprout and take up less counter space. This might do the trick. Would love to win.

  22. Tiffany says:

    Wow, that would definitely take sprouting to the next level :)

  23. Tiffany says:

    oh and my favorite bean to sprout is mung beans!

  24. Carolina says:

    This would be something wonderful to try. I attempted to sprout once…I must have done something wrong, (I don’t know how since it’s pretty straight forward), and it turned quite stinky. I will not be defeated, I will try again.

  25. kendra says:

    i follow you on twitter!

  26. kendra says:

    i am your facebook fan.

  27. kendra says:

    this sounds awesome. I do a LOT of sprouting beans and such so this would be sooo handy and space-saving.

  28. Nancy says:

    I would love to win the sprouter. My daughter is just getting into sprouter and we really are new at this.

  29. kendra says:

    favorite sprout is garbanzos, followed by lentils. Then mung beans. I don’t have luck sprouting small seeds with my setup so I usually stick with beans.

  30. Donna says:

    I love pea sprouts <3

  31. Lindsay at Kitchen Operas says:

    Now THAT is an amazing giveaway!

    My favourite sprouts are pea shoot or lentil… yummmmm on a quinoa veggie burger!

  32. Donna says:

    I like you on Facebook :)

  33. Marie Leclerc says:

    Sounds like something I would love to get into~

  34. Kelly says:

    Love the retro video! Who knew sprouting was so easy. So far, all I have sprouted are wheatgrass seeds. Drink up, yummm. Would love to know what cannot be sprouted? Flax Seeds?

  35. Sarah says:

    This is a fantastic giveaway. I’ve been wondering what you’re take on sprouts is-I think they are an incredible health promoting food, but I know the store bought version is often germy due to the way it’s grown. Do you think this is true for a home grown version as well?

    • Meghan Telpner says:

      If you keep them rinsed and properly done, should be perfectly fine. If they ever start to smell funky, better not to risk it.

  36. Anamika says:

    Would so love to win this sprouter!

  37. Julia says:

    I just bought some alfalfa sprouts today!

  38. Erica says:

    I would love to win that sprouter, sprouting always seems so intimidating to me.

    My favorite sprouts would have to be alfalfa – delicious on everything from salads to burgers to sandwiches.

  39. Cheryl Ayres says:

    Im re-new to sprouting. Been over 15 years since I last indulged in the goodness. I dont have a favorite yet. Hoping to attend a workshop so I can “taste test” one day.

  40. Deborah says:

    I love sprouts! My favourite kind to sprout are daikon radish seeds…yummmm! A friend gave me one of these sprouters to borrow a couple of years ago, but needed it back a few months ago so I’d LOVE the chance to win this one :-) Thanks so much for hosting another great giveaway!!!!

  41. Megan says:

    OoooOoo I’ve been meaning to start sprouting. Very neat device.

  42. willow says:

    Ooooh, a sprouter! I sprout a lot in the wintertime when there is very little locally available ‘fresh’ foods. What gets more local or more fresh then sprouts from my counter? It would be oh so cool to have the actual gadget.

    I’m actually beginning to play with sprouting grains and then steaming for dishes. Next step is drying and then grinding for my very own sprouted flour. Do you sprout any grains?

  43. Shanna says:

    I’m just starting to try sprouts but I am loving the alfalfa sprouts. Would love the sprouter to do my own and make more. I’m follow you on twitter already and am a facebook fan.

  44. Malakai says:

    I’ve been making sprouts for a while now and can never seem to get them just right in the mason jars! I wonder if having a sprouter would make the difference?

  45. Jodi Hildebrand says:

    i have yet to sprout…i bought a book about it last winter and hope to start this winter! i just need a kick in the pants! Perhaps the trays would help?

  46. Erin says:

    OMG that thing is so cool! Must have one! My counter is getting crowded with all the jars!

  47. Samantha Angela @ Bikini Birthday says:

    I totally want to win one of these. I’m just getting into sprouting. Right now I sprout my own grains for making bread!

  48. Samantha Angela @ Bikini Birthday says:

    I ‘Like’ your FB Fan Page

  49. Samantha Angela @ Bikini Birthday says:

    I ‘Like’ the Hometown Seeds Fan Page

  50. mama says:

    i’ve been tinkering with sprouting. do far all I’ve tried is chickpeas…yummy. I would love to try more

  51. Claire C says:

    I’ve never seen a sprouter like that before!I wonder what the Red Clover sprouts would taste like:-)cc

  52. Nancy says:

    I’ve only ever had alfalfa sprouts, and now I want them all! Honestly, I had no idea you could sprout your own that easily. Sprouter or not, I’m ready for adventures in sprouting! (Though how lovely it would be with a home sprouter…) Great contest!!

    For my entries, I’ve done the following:
    # Head on over to my Fan Page and tell me what you’re fave source of veggie protein is.
    # Follow me on Twitter
    # ‘Like’ the Hometown Seeds Fan Page
    # Click ‘Like’ on my Fan Page

  53. melanie says:

    you’ve got me intrigued! it looks so easy and would be a great way to get some more fresh, local, nutrients into my food. have you had any encounters with mold when sprouting? a friend of mine said she tried a few times and got mold each time. maybe it was the seeds she used?

  54. Millie says:

    I’m so excited to try to start sprouting very, very soon. Thanks for the guides! : )

  55. GKD says:

    I’ve tried about five times now to sprout in a glass jar and, except for one time, keep ending up with mold in the sprouts. I followed the directions exactly and it still comes out awful. I’m hoping a machine like this one makes it idiot proof for people like me. The one time it did work, they tasted amazing! Thanks for introducing sprouts into my diet in your Green Smoothie Cleanse (its one of my favorite books that I keep referring to)!

  56. Jennifer R. says:

    I would love to win this since sprouting is something I wanted to start doing. Thanks Meghan!!

  57. Jennifer R. says:

    I follow you on Twitter :)

  58. Jennifer R. says:

    I “like” your fan page on fb.

  59. Jennifer R. says:

    I “liked” the Hometown Seeds on fb.

  60. elain says:

    I have had these three level sprouters off and on for many years and I love it. It’s so simple to use. I just change the water every morning, and by day three or four I have yummy sprouts.. i tend to mix a few different sprouts in each level, and to start, I fill one level a day over three days, so they sprout sequentially, and there is always fresh sprouts

  61. Su Yee says:

    Love love sprouting.. Hope hope me will win!.. hihih.. :)

  62. Susan says:

    Where do I find food grade hydrogen peroxide? My sprouts do fine except for the garbonzo beans (my fav). They always seem to get moldy. Thanx.
    Love your blog and great recipes.

  63. Lindsay at Kitchen Operas says:

    My kitchen is now filled with crazy jars of seeds because of you!!! What a fun experiment — can’t wait to see how it turns out!

    I’ve got mung beans and fenugreek on the go… wish me luck!

  64. Stacey says:

    Have you had any success sprouting FLAX? I had one semi-successful go and one big miss…any tips??

  65. Love In The Kitchen (@meghantelpner) (@meghantelpner) (@meghantelpner) says:

    We really love sprouts over here! They’re tasty, crunchy, and can be thrown in anything! Grow your own simply too

  66. Cindy says:

    I am so i awe of this sprouter…. Any kitchen gadget, really…but I have never seen anything like it! Intrigued!!!

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