Sprouts are big on nutrition! Here’s how to make them at home

Sprouts are a healthy source of several nutrients including protein, antioxidants, vitamins, and minerals. Here's how you can make sprouts.
Sprouts are good for your health! Image courtesy: Adobe Stock
Arushi Bidhuri Published: 4 Jun 2024, 09:25 pm IST

You might despise greens, but one variety that most people eat and love is sprouts. These little foods can help you meet your nutritional needs. They are a plant-based protein, loaded with calcium, fibre, mineral, and enzyme. Sprouts are germinated young plants that offer several health benefits. Here’s how to make sprouts at home!

What are sprouts?

Sprouts are obtained from seeds or legumes when soaked in water, triggering germination. Rich in vitamins, minerals, and antioxidants, sprouts offer numerous health benefits, including better digestion, increased protein, and enhanced bioavailability of nutrients. Common varieties of sprouts include mung bean, lentil, and broccoli sprouts, each with its unique taste and texture. They are versatile and easy to incorporate into various dishes. They can be a delicious and nutritious addition to your diet.

Also Read: Do you eat sprouts daily? Here’s what to keep in mind

Sprouts can be a great addition to your diet. Image courtesy: Adobe Stock

How to make sprouts?


– Take half a cup of beans, seeds, or some other kind of sprouts


1. Put legumes or beans in a sieve or a strainer and rinse them under running water.
2. Soak the seeds or grains in water for at least 12-15 hours overnight. Make sure there is enough water to allow for expansion.
3. After soaking, drain the water from the seeds or grains. Now, use a cheesecloth or muslin cloth to cover the mouth of the jar or tray and secure it with a rubber band. Do not cover it too tightly to allow some air circulation.
4. Sprinkle some water on the cloth if you notice it getting dry. The moisture will allow the seeds or beans to sprout.
5. Rinse the seeds or beans with fresh water twice a day, preferably in the morning and evening. Drain the water once you rinse it.
6. Place the jar or tray in a warm, well-ventilated area, away from the sunlight. Continue the rinsing and draining process for the next few days, depending on the type of seeds or beans you are sprouting.
7. Once sprouted, you can wash the seeds or beans. You can store them in a refrigerator for a few days. Make sure to use them within a week for the best flavor and texture.

Also Read: What’s healthier: sprouted moong dal or boiled?

What are the health benefits of sprouts?

Including sprouts may offer a lot of different health benefits. Here are some of the common benefits you should know:

1. Rich in nutrients

Sprouts are a good source of essential vitamins, minerals, and antioxidants. They are particularly high in potassium, vitamin C, vitamin K, folate, fibre, and various B vitamins.

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2. Improves digestion

If you have been facing digestive issues, you should try including sprouts in your diet. They may help promote digestion. A study published in the International Food Research Journal found that grains that were sprouted for 5 days contained way more fibre than grains that were un-sprouted.

3. High in protein

Protein is a micronutrient known as the building block of your system, and it is essential for your health. A high protein intake increases fat loss. Sprouts are believed to be a good source of protein. They are also a good source of essential amino acids.

Also Read: A bowlful of sprouts everyday can keep all health woes away

4. Helps manage weight

Consuming sprouts may help you lose weight. A study published in the Journal of the American Diabetic Association found that obese or overweight premenopausal women who ate a low-calorie diet lost more weight. Another study published in Evidence-Based Complementary and Alternative Medicine found that extracts of plant sprouts that contain high antioxidant activity may reduce obesity and inflammation.

5. Improves heart health

They are high in fibre, potassium, and phytonutrients that help lower cholesterol levels, regulate blood pressure, and reduce the risk of cardiovascular diseases. A study published in Health Promotion Perspectives found that lentil sprouts increased the level of “good” HDL cholesterol and lowered the levels of “bad” LDL cholesterol levels, which is a risk factor for heart disease. A study published in the journal Nutrients found that sprouts can help reduce the risk of heart disease.

6. Boosts immunity

Boosting your immunity will help keep illnesses at bay. As per the American Heart Association sprouts contain ingredients that enhance your immunity. It contains antioxidants, zinc, iron, and copper, which help strengthen the immune system that defends against pathogens and illnesses.


Homemade sprouts are super healthy! Image courtesy: Shutterstock

Are there any side effects of consuming sprouts?

One side effect could be food poisoning. Consumption of sprouts has been linked to high cases of foodborne illnesses, found a study published in the International Journal of Food Microbiology. The reason raw sprouts are believed to be risky is because they are grown in warm and humid conditions. As per the US Food and Drug Administration, eating sprouts may lead to problems after 12-72 hours of consumption. The symptoms may include diarrhea, stomach cramps, and vomiting.

Arushi Bidhuri

Arushi Bidhuri is a journalist with 7 years of experience in writing, editing, and conceptualizing story ideas across different genres, including health and wellness, lifestyle, politics, beauty, fashion, and more. Arushi has a strong connection in the industry that helps her write concise and original stories as she believes in working towards writing pieces that can enlighten people. ...Read More

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