How to Sprout Beans and Grains

diet

eieu5683 - 2023년 09월 11일

Wondering how to sprout beans and grains to improve digestibility and nutrition? Check out this step-by-step guide on how to sprout beans and how to sprout grains at home.

You’ve probably noticed that sprouted grains (such as wheat berries, quinoa or brown rice) and pulses (like dried lentils, peas, or beans) are growing in popularity. You can find a variety, such as rice, wheat, and lentils, in natural food stores. Not to be confused with sprouts—when an entire seed, such as a bean or grain, sports inches of sprouts—sprouted grains or pulses include the entire seed kernel with just the tiniest hint of the new sprout popping out. But this tiny little sprout is a calling card for all sorts of health potential. You can learn how to sprout beans and grains at home with a few easy tips.

When a grain or pulse (essentially a seed) sprouts or is germinated, it feeds off the starchy endosperm protected by the bran outer coating. You need a little warmth and moisture to get germination to occur, and before you know it, a tiny sprout immerges from the kernel. As the seed is sprouted, the process of germination appears to improve the digestibility of the nutrients, and also levels of nutrients, including vitamins, minerals, and proteins. In fact, some people who are sensitive to grains or pulses may find them to be more digestible in their sprouted form.

You can buy sprouted grains and pulses at the supermarket, or sprout them yourself. It’s easy. I sprouted lentils this past week to show you how easy it is to sprout your own grains. Just check out this step-by-step guide below.

How to Sprout Beans and Grains

Day 1

Pour 2 cups of grains or pulses in a bowl.

Place a clean dishtowel over the bowl and place it on the counter in a warm, shaded place.

Day 2

Rinse pulses or grains with clean, warm water a couple of times throughout the day, and return to the bowl, cover with a cloth, and place in a warm, shady place.

Day 3

Sprouted pulses show the tails of sprouts emerging from the seed.

Once your grains or pulses are sprouted, now you can cook them as you would the non-sprouted kernel. You don’t need to soak them again, as they’ve already been rehydrated and they are ready to cook! Try them in side-dishes, soups, casseroles, or porridges. Don’t be surprised if the cooking time is reduced!