Almost any legume, grain, or seed—such as barley, chickpeas, quinoa, and buckwheat—can be sprouted. Each type of seed produces a unique sprout. For example, alfalfa sprouts are thin and delicate, with moss-green leaves, and contain 13 percent of your daily vitamin K needs in 1 cup. Mung bean sprouts have plump, silvery shoots—and 1 cup is only 31 calories.
Make your own
Pour ¼–½ cup of a single type of seed, grain, or legume into a widemouthed mason jar (the amount needed depends on variety). Cover completely with water and let soak overnight. Drain, rinse, and secure cheesecloth over your jar (air circulation reduces mold risk). Place the jar on its side over a sink to drain. Rinse two or three times per day until roots appear. Use immediately, or cover and refrigerate for up to a week; drain and rinse daily to discourage spoilage.
Eat sprouts solo for a refreshing and revitalizing boost, or mix a handful into salads. Tuck into sandwiches and top with creamy avocado slices. For a nutritious and satiating add-in, cook sprouts during the last 30 seconds of tofu and veggie stir-fries, or fold into omelets.
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