Sprouting Nuts and Seeds

The process of sprouting nuts and seeds is a great way to add a little magic to your meals! You’ll get more flavor, texture, and nutrients your body loves. Let’s walk through the top tips on how to sprout nuts and seeds and the perfect seeds for growing at home!

Step-By-Step Procedure For Sprouting Nuts And Seeds

Step 1: Choose Your Nuts or Seeds

Below, you’ll find a list of great seeds and nuts that you can sprout in your pantry. Whenever possible, pick ones that are raw and organic. Don’t choose salted or roasted seeds, as they’ve already been damaged by the salting and roasting process, which prevents them from germinating.

Step 2: Soak Them Up

Place the raw nuts or seeds in a bowl or jar and cover them with enough water. This step helps accelerate germination, increases the number of seeds that will germinate successfully, and removes any enzyme inhibitors, plant compounds, and antinutrients (such as lectins) that prevent them from sprouting.

Note that the soaking time depends on the item. For example, some nuts may take up to 12 hours, while others take only 8 hours. If needed, change the water so that the items can soak up more water and prevent bacterial growth.

Step 3: Rinse Thoroughly

Drain and rinse the items with cool, filtered water to remove any residue.

Step 4: Set Them Up For Sprouting

Place the nuts or seeds in a sprouting container, like a sprouting jar or tray. If you don’t have a lid, you can use a breathable cover, such as mesh or cheesecloth, secured with a rubber band (for jars).

Turn them to the side or at an angle that allows airflow and drainage. Keep the nuts or seeds moist, but not covered in water.

Note that sprouting some nuts and plant seeds might come out differently than you might expect, as you won’t necessarily see any plant growth. Instead, soaking, sprouting, and dehydrating them improves their flavor and texture and increases their nutritional value while also helping our bodies digest them better.

Step 5: Watch for Growth in Some

Depending on the nut or seed, you may see sprouts within 1 to 4 days. Once they reach your desired length (anywhere from ⅛ inch to 2 inches long), they’re ready.

Step 6: Harvest and Enjoy

Harvest the sprouts with scissors (or consume the nut or seed whole!) and rinse them thoroughly. You can store them or use them in various recipes.

Four wooden spoons on a white surface, each holding sprouting nuts and seeds: almonds, flaxseeds, sunflower seeds, and chia seeds. — Photo credit: Pixabay

Seeds To Sprout (And Why You’ll Love Them)

Alfalfa: A true sprouting classic. Alfalfa grows quickly and is a great way to add a crunchy texture and mild, nutty flavor to salads and sandwiches.

Buckwheat: With its soft and slightly sweet taste, buckwheat is a perfect addition to granolas and breakfast bowls. It’s considered a pseudocereal seed.

Quinoa: Another quick and easy seed to sprout! Nutty and more flavorful than unsprouted quinoa, its sprout can be added to salads and bowls or used as a grain alternative to corn, wheat, or rice.

Hemp Seeds: Hemp sprouts taste mild and nutty. They can be eaten raw or added to smoothies, salads, and stir-fried dishes.

Pumpkin Seeds: These taste rich and buttery, are protein-rich, and very nutritious. Sprouting enhances their crunchy texture, making them more enjoyable to eat raw or add to meals.

Sesame Seeds: Sprouts from sesame seeds have a complex taste that can range from bitter to sweet. You can use them as garnish or add them to salads, stir-fries, and sandwiches.

Sunflower Seeds: Sunflower sprouts offer a crisp texture and unique, nutty flavor. You can eat them raw or add them to wraps and stir-fry recipes.

Chia Seeds and Flax Seeds: These seeds can be soaked to become gelatinous, making them easier to absorb and digest. You can add them to smoothies or puddings. They can also be sprouted. Flax seed sprouts taste mild and more delicate, whereas chia seed sprouts are a bit tangy, even bitter.

Nuts To Sprout (And Why You’ll Love Them)

Brazil Nuts: Sprouted Brazil nuts have a bold, earthy taste. Soaking helps make them softer and easier to chew, which will decrease their phytic acid content, making them better for digestion. You can enjoy them in granola or blended smoothies.

Hazelnuts: Sprouting hazelnuts improves their texture, makes them less bitter, and easier to peel. Blend them in nut milks and desserts to enjoy their deep flavor.

Pecans: These taste sweet and smooth, especially after sprouting them. They’re great addition to pies and nut butters.

Walnuts: Sprouting walnuts removes natural compounds that make them taste bitter, enhancing their palatability and unlocking their buttery side. Great to add to sauces and smoothies, or eaten on its own.

Cashews: Like walnuts, sprouting cashews helps remove their natural bitterness, making them taste sweeter in the process. Some even find them to have a more pleasant texture than unsprouted ones. Eat them as is or add them to trail mixes, smoothies, and other desserts.

Almonds: Sprouting almonds improves their texture, making them creamier and sweeter. Enjoy them as a snack, add them to desserts, or make nut butters with them.