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Easy Guide to Sprouting Legumes

Well with this heat, it is officially summertime. At this time of year, we naturally crave more raw foods. Garden veggies anyone? Sprouting offers an easy, nutritious way to consume your legumes without turning on the heat. Home sprouting offers easily digestible whole food nutrition for pennies; plus, they taste pretty damned good added to your favourite salads.

What you need:
Legumes (see chart below for exact amounts)
1 one litre mason jar
1 piece of cheese cloth or screen
1 elastic band


Rinse and drain the grain: Rinse legumes thoroughly and drain using a strainer.

Soak the legumes:
Put legumes into a bowl and cover with water. Leave to soak for 8 hours or overnight. Drain and rinse thoroughly.

Place legumes in a jar:
 Place legumes in the jar and cover with cheesecloth and secure with elastic band.

Invert the jar:
 Turn the jar upside down and prop up in a bowl to allow water to drain and air to circulate. Keep the jar somewhere with good ventilation and be sure it’s not resting in the water that has drained out.

Rinse and drain: Fill the jar with water and swish it around to wet all the legumes. Drain and invert again. Do this 2-3 times per day.

Wait and watch:
The legumes have sprouted when little tails appear out of the legumes. This can take anywhere from 1-5 days.

Once all the legumes have sprouted, cover the jar with a lid and keep in the fridge. Be sure the legumes have drained for at least 8 hours before putting them in the fridge or they may become moldy.

We love these sprouts mixed into green salads, or other grain salads. Sprouted lentils for example are excellent used in place of steamed lentils in our Herbed Quinoa Lentil Salad. This chart will help you sprout all of your Canadian legumes! 

Sprout Amount (for a 1 litre jar), Soaking Time, Sprouting Time 
Lentils 3/4 cup, 8 hours, 2-4 days
Chickpeas 1 cup, 8-12 hours, 3-4 days

You can shop our whole grains and legumes here.

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