Sprouting is a simple and cost-effective way to boost the nutrition in your diet. Here’s a step-by-step guide to get started with mung beans, lentils, or buckwheat:
1. Prepare Your Seeds
Choose good-quality, raw seeds (not roasted or treated) suitable for sprouting. Measure 1-2 tablespoons of seeds; a small amount goes a long way as they expand.
2. Rinse Thoroughly
Place the seeds in a clean bowl or jar and rinse them under cold water to remove any dirt or debris.
3. Soak Overnight
Cover the seeds with fresh, clean water. Use about three times the volume of water to seeds. Let them soak for 8-12 hours in a cool, dark spot. This helps hydrate the seeds and kickstarts the sprouting process.
4. Drain and Rinse
The next morning, drain the water and rinse the seeds again. Use a mesh strainer or sprouting jar with a breathable lid for convenience.
5. Set Up for Sprouting
Place the rinsed seeds in a jar or container, and keep it slightly tilted so excess water can drain.
Cover the top with breathable material (eg a cloth or mesh) to allow airflow while keeping out dust. Store in a cool, dark place.
6. Rinse Twice Daily
Rinse the seeds with water every morning and evening to keep them hydrated but not waterlogged, preventing mould. Each time, ensure thorough drainage to avoid sogginess.
7. Watch Them Grow
After 2-4 days (depending on the seed), you’ll notice tiny sprouts appearing. Sprouts are ready to eat when they are about 1-2 cm long.
8. Harvest and Store
Give the sprouts a final rinse and allow them to dry slightly.
Store them in an airtight container in the fridge for up to 5 days.
Tips for Success
Avoid oversoaking or leaving water sitting at the bottom of the jar, as this can cause spoilage.
Start small and experiment with different seeds to find your favourites!
Enjoy Your Sprouts: Add them to salads, stir-fries, sandwiches, smoothies or even juice them!
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