The easiest sprouts to grow are right at your fingertips—and yes, you can totally do this at home! I’ll walk you through beginner-friendly options, why they’re awesome, and how to enjoy them in your everyday meals. Once you start, you might just become a little obsessed (in a good way!).
What Are Sprouts?
Sprouts are what you get when seeds have already germinated and become young plants with new leaves and buds. They are often harvested a few days after germination, which is the stage where they are most nutritious.
Most sprouts can be eaten raw. However, they are also added to many recipes, most often in salads, sandwiches, and smoothies.
Why Grow Sprouts Indoors?
Growing them at home offers many benefits - and you won’t even need to be a sprouting expert to get started! Here are reasons why beginners might want to start growing their own sprouts at home:
- Year-Round Supply: You enjoy a regular supply of fresh, delicious sprouts, no matter the season.
- Won’t Need A Lot Of Space: Growing them won’t take up a lot of space, making them perfect for small homes or apartments.
- Fast Growth: Some organic sprouts are ready to be harvested and eaten in a matter of days, around 5-7 days.
- Very Nutritious: Adding them to meals is a convenient way to boost the nutrient content of your food.
- No Soil, No Mess: You won’t need soil to grow these nutrient-dense sprouts, so you won’t have to worry about dirt messing up your home!
What Can You Use To Grow Sprouts In Place Of Soil?
Below is a list of the equipment you’ll need to start growing sprouts, even without soil:
- Wide Mouth Mason Jars with Mesh Lids - One of the most common and popular ways to sprout seeds. These involve soaking and rinsing seeds, allowing them to germinate inside a breathable container.
- Sprouting Trays - These are the perfect choice for larger seeds like sunflowers and chickpeas. Multiple layers of trays allow for better air circulation and water drainage for your sprouts. You can also grow larger batches with them.
- Damp Paper Towels - Smaller seeds can germinate by being put in a moist paper towel, slipping them inside sandwich bags, and then putting them near the window.
- Coconut Coir or Hemp Mats - These are great growing mediums as they hold water amazingly well and provide excellent aeration, too.
10 Easiest Sprouts To Grow Indoors And How To Use Them
1. Chickpea Sprouts
Why Grow Them: They have a mild, nutty flavor and are satisfyingly crunchy. They are also a great source of protein and carbohydrates.
How To Use: You can incorporate them in salads, stir-fries, dips, and grain bowls to add crunch.
2. Sunflower Sprouts
Why Grow Them: They have a refreshing, nutty, and slightly sweet taste and are a good source of fiber, protein, iron, and healthy fats.
How To Use: Add them to sandwiches and wraps or blend them into smoothies. They also work great as a salad topping.
3. Beet Sprouts
Why Grow Them: They offer a slightly earthy taste plus gorgeous red-purple-hued stems. Adding them to food is a good way to boost nutrients and color!
How To Use: Add them to salads, grain dishes or sprinkle them on avocado toast and smoothie bowls.
4. Mung Bean Sprouts
Why Grow Them: A favorite in Asian cuisine, they’re one of the most commonly used sprouts, offering a mild taste and crisp texture.
How To Use: A perfect addition to stir-fry, spring rolls, sandwiches, wraps, and soups to give them fresh flavor.
5. Alfalfa Sprouts
Why Grow Them: They offer a mild flavor and slightly crunchy texture. They’re high in powerful nutrients like magnesium, iron, folate, and copper.
How To Use: They work great as a topping for wraps, salads, sandwiches, and other recipes.
6. Broccoli Sprouts
Why Grow Them: An increasingly popular health food that boasts a high level of glucoraphanin, which our bodies then convert to sulforaphane. This protects us from inflammation and a host of diseases.
How To Use: Can be eaten raw and added to sandwiches and salads or used as a garnish.
7. Radish Sprouts
Why Grow Them: Unlike other sprouts, they offer a peppery, spicy kick that adds a bold flavor to dishes.
How To Use: Add them to sandwiches, salads, and sushi rolls to give them a peppery bite.
8. Lentil Sprouts
Why Grow Them: This kind of sprout has a slightly nutty and earthy flavor. They’re high in nutrients like iron, potassium, magnesium, and fiber while being low in sodium and fat.
How To Use: Can be used in a variety of dishes, including sprouted lentil salad, stews, and grain bowls.
9. Fenugreek Sprouts (Methi Sprouts)
Why Grow Them: They have a slightly bitter yet pleasant taste. Fenugreek sprouts are high in fiber, which may aid digestion. People often use them in Indian cuisines.
How To Use: You can blend them into curries or mix them with yogurt, smoothies, or salads.
10. Pea Shoots Or Pea Sprouts
Why Grow Them: They are crisp and sweet with a mild pea flavor. Contains high contents of vitamins A, C, E, potassium, and phosphorous.
How To Use: Use it in salads, sandwiches, and omelets, sauteed as a side dish, or as a substitute for cabbage or spinach in recipes.
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