EC 1358/Reprinted July 1993 50ó
VEGETABLE SPROUTS
N.S. MANSOUR
prouts of certain seeds have been seeds changes a dry, storable product allow customers to inspect the seeds
popular ingredients in Oriental into a fresh vegetable. One pound of for wholeness, cleanliness, and intact
Scookery for more than 5,000 seeds will yield about 8 pounds of seed coats. Regional food coopera-
years. As early as 2939 B.C., the sprouts. tives often are the least costly source
emperor of China recorded the use of Pacific Northwest residents are of seeds.
health-giving sprouts in a book fortunate in being able to obtain a Supermarkets often sell seeds ex-
about plants. Today, these germinated wide variety of seeds for sprouting. pressly for sprouting. However, their
seeds of grains and legumes are gaining selections may be limited. Even so, a
popularity in American kitchens and local supermarket might be a good
Selecting seeds
salad bars. And they re being used place to begin purchasing seeds for
Use the best-quality seeds available
for far more than Oriental cooking. sprouting. As you become more
for sprouting. This year s crop is best
Most supermarkets stock at least adventuresome, experiment with
although older seeds can be used. Buy
one type of sprout in their fresh some of the more exotic seeds you ll
seeds sold expressly for sprouting or
produce sections. In addition, bean find at health food stores and in
seeds sold as food items. Beans and
sprouts come in cans. Sprouts add mail-order catalogs.
grains marketed for sprouting are the
flavor, color, crunch, and extra
most reliable the seeds were pro-
nutrition to a variety of dishes from
Sprouting
duced for their ability to germinate.
casseroles and salads to sandwiches.
However, you can use ordinary beans For seeds to germinate or sprout,
Sprouts provide some protein,
and grains from the supermarket. they need moisture, warmth, and
vitamins, and minerals. As seeds
Garden seeds have usually been room to expand. As the seeds germi-
sprout, carbohydrates decrease and
treated with a fungicide or other nate, chemical changes occur, releas-
water content increases, making
pesticide, which could be dangerous ing carbon dioxide, other gases, waste
sprouts lower in calories than seeds.
to consume don t use them for products, and heat. Rinsing sprouts
Therefore, the nutrient-to-calorie ratio
sprouting. with cool water will prevent these
of some vitamins and minerals in
Remember: Seeds for sprouting byproducts from accumulating.
sprouts is particularly high compared
must be not only edible but also In cold weather, slightly warm
to the same ratio in nongerminated
capable of germinating. rinsing water will speed the sprout-
seeds. Sprouts are low in fat, and
You can obtain seeds from four ing process. Most sprouts grow best
since sprouts are vegetables, they
major sources: mail-order seed between 75 and 85°F, away from
contain no cholesterol.
companies, health food stores, drafts and direct heat.
The cost of growing sprouts at
regional cooperatives, and your local Before you start, wash the seeds
home is low. Compared to almost any
supermarket. thoroughly; remove chaff and broken
other fresh vegetable, homegrown
The mail-order company is gener- or cracked seeds. In general, you
sprouts are a bargain.
ally the most expensive, but it provides
Seeds make up a major part of the
the convenience of shopping at home
world s diet. As much as 70% of the
N.S. Mansour, Extension vegetable crops
and by mail. These companies usually
world s protein comes from grain
specialist, Oregon State University.
offer a wide variety of sprouting seeds.
crops. Legumes such as lentils, beans,
Adapted for use in Oregon from a
Health food stores usually offer a
and peas are the second-largest group
University of Idaho Cooperative Exten-
variety of seeds for sprouting and
of seeds used for food. Sprouting sion publication.
OREGON STATE UNIVERSITY EXTENSION SERVICE
Table 1. How to sprout a variety of seeds
Rinsing/ Length of
Suggested sprinkling Sprouting sprouts at
Seed method Temp. frequency time harvest Yield
Alfalfa Jar 70-85°F (optimal 72°) 3-4 times/day 3-5 days 1-2 inches 3 Tbsp = 1 qt. sprouts
1 1
Barley Jar 70-80°F 2-3 times/day 3-4 days D 4 inch D 2 cup = 1 cup sprouts
Beans (great northern,
white, lima, navy,
1
pinto, red) Jar 70-85°F 3-4 times/day 3-5 days 1-2 inches D 2 cup = 2 cups sprouts
Buckwheat Paper towel 1 time/day
1 1
or jar 70-80°F (or as needed) 2-3 days D 4 1D 2 inch D 2 cup = 11D 2 cup sprouts
Chia Sprinkle 70-85°F 1 time/day
(or as needed) 4 days 11D 2 inch 2 Tbsp = 31D 2 cups
1 1
Corn Jar 72-85°F 2-3 times/day 2-3 days D 2 inch D 2 cup = l cup sprouts
Garden cress Jar or sprinkle 50-68°F 2 times/day 3-4 days 11D 2 inch 2 Tbsp = 3 cups sprouts
1
Fenugreek Jar 70-85°F 1-2 times/day 4-5 days 3 inches D 4 cup = 4 cups sprouts
1 1
Garbanzo beans Jar 68-72°F 4-6 times/day 3 days D 2 inch D 2 cup = 3 cups sprouts
1
Lentils Jar 70-85°F 2-3 times/day 3-4 days 1 inch D 2 cup = 3 cups sprouts
1
Mung beans Jar 70-85°F 4-5 times/day 3-4 days 2 inches D 2 cup = 2 cups sprouts
Radish Jar 70-85°F 2 times/day 3-5 days 1-2 inch 2 Tbsp = 3 cups sprouts
1 1
Rye Jar 50-68°F 2-3 times/day 3-4 days D 4 1D 2 inch D 2 cup = 2 cups sprouts
1
Soybeans Jar 70-85°F 6-8 times/day 4 days 2 inches D 2 cup = 2 cups sprouts
1 1
Wheat Jar 70-80°F 2-3 times/day 3-4 days D 2 inch D 2 cup = 2 cups sprouts
should presoak the seeds in about
four times their volume of water for
about 8 hours. In cold weather,
increase soaking times by a few
hours.
Jar method
You can use various methods to
sprout seeds. The most popular are
the jar method, the paper towel
method, and the sprinkle method. The
type of seed influences the method
used for sprouting (see table 1 for
details). One-quarter cup of seeds will
Set jar horizontally in the cupboard.
produce about 2 cups of sprouts.
One-quarter cup of seeds works well
for the following methods.
Jar method
Equipment
" wide-mouth quart jar
" cheesecloth, nylon net, nylon
stocking, or plastic screen
" rubber band, jar ring, or string
Procedure. Place presoaked seeds
in the jar (you can presoak directly in
the jar). Cover opening with a piece
of cheesecloth, nylon net, or nylon
stocking; hold it in place with a rubber
Rinsing
band or string. A piece of plastic
screen cut to fit inside a jar ring also
works very well.
Lay the jar in a bowl, mouth down
at a slight angle, to catch drainage.
Cover the jar with a brown paper bag
if you plan to leave the jar in the light.
Otherwise, keep the sprouting jar in a
Paper towel method
Equipment
" glass tray or stainless steel pan
with draining rack
" paper towels
Procedure. Place the rack inside the
tray. The rack makes it possible for
the air to circulate more freely around
seeds. Soak a two-layer thickness of
paper towels in water. Squeeze out
excess water. Spread the damp towels
over the rack, leaving room at the
edge of the rack for air circulation.
Scatter presoaked seeds evenly over
the surface of the towels.
Cover loosely with another double
thickness of moist towels. Slip con-
tainer into a plastic bag, leaving the
end open for air circulation. Place in a
dark cupboard, leaving the door
slightly ajar.
Paper towel method
To water the seeds, remove the top
layer of towels. Sprinkle the seeds
with water and resoak the top layer of
towels, squeezing out excess moisture
each time. Water only enough to
provide a moist towel surface.
You can also roll towels loosely
around the sprouts, then place them
on end. This may lead to longer,
straight sprouts. Once your sprouts
have grown, you may wish to place
them in the light for greening.
Sprinkle method
Equipment
" glass tray, glass pie plate, or
stainless steel pans
" aluminum foil or plastic wrap
Procedure. Don t presoak seeds.
This method is designed for seeds
Sprinkle method
that become gelatinous when water is
added to them, such as chia seed and
garden cress. Gelatinous seeds don t
drain well, and they may decay from
too much moisture.
Measure equal amounts of water
and seed. Pour water into container
and sprinkle the seeds evenly over
the water. Let seeds stand for about 1
hour, then check them. If they appear
dry, sprinkle a little more water over
them.
cupboard where it will be dark and sprouts are the length you want (see Tip the container slightly and care-
the temperature more even. table 1 for suggested lengths), you fully pour off any water that flows to
Rinse and drain seeds two to six can place the jar in the light for the side. The seeds will have formed
times a day, depending on the type of greening the sprouts. a solid jellylike mass and will remain
seed and the weather. In warm, dry Greening is optional. The longer in place if you drain them carefully.
weather, the water evaporates quickly, the sprouts remain in the light, the Cover the container with a piece of
so more rinses are needed. When greener they ll become. loosely fitting foil or slip it into a
large, food-grade plastic bag. If you you press sprouts too tightly, they
Recipe ideas
use a bag, leave the end open for air may crush or break.
The most common uses for sprouts
circulation. Keep the container in the If a recipe calls for a specific type
are as ingredients in salads, hot or
cupboard or, if you use a foil cover- of sprout, you can still substitute
cold sandwiches, and in stir-fried
ing, in the light. different ones. In salads, soups, and
dishes. Sprouts help you to be creative
Sprinkle a small amount of water sandwiches, it rarely makes a differ-
they add crunchiness and new flavors
over the seeds if they appear dry. ence if you make a substitution. But
to traditional salads, sandwiches, and
Once a day is enough, except in hot, remember: Different sprouts do taste
other food items. Add sprouts to a
dry weather. When the sprouts are differently a substitution might
favorite green salad or substitute
the desired length, place in indirect affect your dish s final taste.
them entirely for the greens.
sunlight or artificial light for green- You can enhance many home-baked
The best way to cook soybean
ing, if you wish. goods by adding sprouts. Substitute
sprouts or other bean sprouts is to
1 cup sprouts for 1D 2 cup flour and 1D 2
steam them in a steamer or a colander
cup liquid in many recipes. Chop the
Preparing sprouts
over medium heat for 5 to 15 minutes,
sprouts or leave them whole breads
or until tender.
After the seeds have sprouted, rinse
become particularly attractive with
If you can t steam sprouts, you
and clean the sprouts. Place them in a
sprouts throughout the loaf.
could simmer them gently for 5 to 15
strainer and rinse with a light spray
When you add sprouts to a yeast
minutes. Steaming is better because
of water to avoid breaking the tender
bread, add them as late as possible in
the sprouts are less likely to break.
shoots. You could also place sprouts
the mixing process. Young sprouts
Stir-frying sprouts in a small amount
in a large bowl of water.
are particularly rich in enzymes.
of oil is another popular technique,
The seed coats that split as the
Some enzymes have the ability to
particularly for Oriental dishes. You
legume seeds germinate will float;
digest protein, which could inhibit
can add about 1D 2 to 1 cup of raw
you can remove them. If you wish,
the yeast action.
sprouts to a favorite casserole and
you can keep the seed coats as an
bake the casserole as usual.
additional source of fiber in your diet.
For further reading
Some recipes call for a specific
To avoid adding extra water to your
quantity of sprouts. Be certain the
product, drain the sprouts thoroughly. Blanchard, M.P., The Sprouter s
sprouts are well drained. Measure
Carefully inspect the sprouts before Cookbook for Fast Kitchen Crops
sprouts before cooking by pressing
you use them. If you wish, remove the (Charlotte, VT: Garden Way
them lightly into a measuring cup
seeds that show no sign of sprouting Publishing, 1975).
until the desired amount is reached. If
they may be hard to chew. You ll Courter, G., The Beansprout Book
usually find them at the bottom of (New York: Simon and Schuster,
your container. Remove any mushy 1973).
or broken beans, too.
Thin white hairs may appear as
sprout rootlets. These feeder roots
are most common in some of the
grains such as rye or wheat. Separate
the tangled roots gently after rinsing.
Storing sprouts
Refrigerate sprouts immediately
after they reach their peak for harvest-
ing. First, rinse them lightly in cold
water, drain them thoroughly; then
wrap them loosely in a single layer of
damp paper towel. Place them in a
plastic bag and seal tightly.
If sprouts begin to wilt or dry out,
you can rinse them again in cold
water, rewrap, and refrigerate. Most
sprouts last 7 to 10 days in your
refrigerator.
Extension Service, Oregon State University, Corvallis, O.E. Smith, director. This
publication was produced and distributed in furtherance of the Acts of Congress of
May 8 and June 30, 1914. Extension work is a cooperative program of Oregon State
University, the U.S. Department of Agriculture, and Oregon counties.
Oregon State University Extension Service offers educational programs, activities,
and materials without regard to race, color, national origin, sex, age, or disability as
required by Title VI of the Civil Rights Act of 1964, Title IX of the Education Amend-
ments of 1972, and Section 504 of the Rehabilitation Act of 1973. Oregon State
University Extension Service is an Equal Opportunity Employer.
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