How to Sprout Beans

Curious about how to sprout? Things like nuts, seeds, beans and rice have lots of nutrients waiting to be consumed but they don’t want to give them up easily! Those nutrients are locked up but we have the key. Here is everything you need to know about how to sprout.

Why sprout?

All these foods have something called phytic acid. This is an enzyme that keeps them dormant and is also a defense mechanism to keep them from being eaten by bugs, animals, us. The amazing nutrients stay locked within the nut, seed, bean, etc until they’re unlocked by being placed in warm, wet soil.

Once this happens, the chemistry of it changes and it becomes activated and begins to germinate and sprout. Soaking and sprouting creates those same conditions and breaks down barriers like lectins, enzyme inhibitors & neutralizes the phytic acid.

List of beans you can sprout

Here is a list of some common beans that can be sprouted:

• Adzuki beans
• Lentils (green, brown, or black)
• Garbanzo beans (chickpeas)
• Kidney beans
• Black beans
• Lima beans
• Navy beans
• Pinto beans
• Mung beans

Note that some beans, like kidney beans and lima beans, contain toxins that are destroyed by cooking. It is recommended to cook these beans before eating them, rather than sprouting them raw. Some beans may require longer soaking and sprouting times than others. It’s a good idea to research the specific type of bean before attempting to sprout it.

The benefits of sprouting?

• Sprouting increases the B vitamins, especially B2, B5 & B6
• Carotene increases 8-fold
• Phytic acid is neutralized (it can inhibit the absorption of calcium, magnesium, zinc & iron)
• Sprouted nuts, seeds & grains are the biggest source of beneficial enzymes of any other food, 10-100 times more than fruit or vegetables
• Lentils & garbanzo beans are SO easy to sprout. Start there! 
• In fact, dried lentils are lacking 2 essential amino acids (cysteine & methionine) but when sprouted they contain increased levels of all amino acids (including the above!).

How to Sprout

• Step One: In a jar or bowl, cover beans with lots of water. Put on a loose lid or cheesecloth secured with a rubber band..
• Step Two: After 24 hours, drain and rinse.
• Step Three: Once the water is drained, let the beans sit in the empty jar/bowl, covered. Rinse and drain once or twice a day.
• Step Four: when they being to sprout (grow a tail!) you can use them! This usually takes 36 hrs or less.
• Step Five: rinse and use right away or store in the fridge for up to 3 days.

What can you do with sprouted beans?

• Add them to salads for a crunchy texture and fresh flavor.
• Use them as a topping for avocado toast or sandwiches.
• Blend them into dips like hummus or guacamole for added protein and fiber.
• Stir-fry them with other vegetables for a quick and healthy meal.
• Make a grain bowl with sprouted beans, brown rice, roasted vegetables, and a flavorful dressing.
• Use them in soups or stews for added texture and nutrition.
• Snack on them raw for a tasty and healthy snack.

Interested in fermenting? Find all of my favorite fermenting items here!

FAQs for Sprouting

Do’s and Don’ts of Sprouting

Do:

• Do use clean equipment and filtered water to avoid contamination.
• Do rinse the beans thoroughly twice a day to keep them moist and prevent mold growth.
• Do store sprouted beans in the refrigerator and consume them within five days.
• Do experiment with different types of beans and recipes to find what you like best.

Don’t:

• Don’t use beans that are past their expiration date or have been treated with chemicals or pesticides.
• Don’t use tap water, as it may contain chlorine or other contaminants that can affect the sprouting process.
• Don’t let the beans dry out, as this will prevent them from sprouting properly.
• Don’t overcook sprouted beans, as they will become mushy and lose their nutritional value.

More Recipes for Eating Healthier

• Fermented Pickles
• How to Make Low Arsenic Rice
• Sourdough Granola