Home Harvest: Learn How To Grow Sprouts And Enjoy Their Superb Health Benefits

Sprouts may be small, but their health benefits pack a big punch. These nutrient-dense shoots are cropping up in health-conscious homes for their incredible nutritional value, especially as one of the richest sources of sulforaphane. Did you know that growing your own sprouts is easier, cheaper and fresher than buying pre-packaged ones from your local grocery store or market? If you're a foodie, health-fanatic or simply looking to add some healthy greens to your plate, this guide is for you.
Written by Elise Goldsworthy
Bachelor of Health Science (NUTRITIONAL MEDICINE)
February 13, 2025

Discover more about the power of sprouts, their superfood status and learn how to grow sprouts at home so you can enjoy their nutritional benefits at every meal.

What Are Sprouts and Why Are They Amazing?

Sprouts are young shoots of germinated seeds, such as legumes, grains, nuts or vegetables. They are harvested at an early stage of growth when they are just days old, making them highly concentrated with nutrients and minerals. Think of sprouts as nature’s multivitamin, loaded with magnesium, calcium, B vitamins and vitamin C. These tiny greens are incredibly versatile and can be eaten raw or even added to your smoothies.

Health Benefits of Sprouts

Sprouts are hailed for their impressive health benefits. Here's why they're worth adding to your plate:

  • Packed with plant polyphenols: Sprouts are one of the richest sources of polyphenols, powerful antioxidants that help fight off free radicals and protect your cells from damage.

  • Great for weight management: Low in calories but high in fibre, sprouts keep you fuller for longer, making them a perfect addition to any weight management plan.

  • Antidiabetic activity: Eating sprouts may help lower blood sugar levels and reduce the risk of developing type 2 diabetes.

  • Prevents vascular disease: Sprouted seeds are important in the prevention of atherosclerosis, with certain compounds helping prevent plaque formation within arteries and improve cardiovascular function.

  • Anticancer properties: Some studies have shown that sprouts may inhibit cancer cell growth, thanks to their high levels of sulforaphane and other bioactive plant compounds.

Three small bowls of sprouts.

Types of Edible Sprouts You’ll Love

Each sprout brings something unique to the table in terms of flavour, texture and nutrition. Here are a few edible sprouts commonly available:

  1. Alfalfa Sprouts

Alfalfa sprouts are characterised by their slender, delicate stems and tiny, green leaves. These mild-tasting sprouts are a great source of vitamins A, C and K, as well as calcium, potassium and iron. Their light and crisp texture makes them an excellent addition to salads, sandwiches, and wraps. Taste-wise, alfalfa sprouts are mild and slightly nutty, allowing them to complement a wide variety of dishes without overpowering other flavours.

  1. Broccoli Sprouts

These small, pale green sprouts with tender stems are packed with unique benefits. Their soft and slightly crunchy texture pairs perfectly with their mildly peppery flavour, complemented by a hint of broccoli’s umami taste. Their abundance of sulforaphane, a powerful compound known for its antioxidant and potential health-boosting properties, makes them a nutritious and flavourful addition to any meal.

  1. Mung Bean Sprouts

Mung bean sprouts are recognised for their crisp texture and refreshing crunch, making them a popular ingredient in many traditional and modern dishes. These sprouts, with their slender white stems and small green tips, have a clean, slightly nutty taste accompanied by a subtle sweetness. Their mild taste allows them to pair effortlessly with a wide range of ingredients, absorbing the flavours of sauces and seasonings they are cooked or served with.

  1. Radish Sprouts

Radish microgreens are known for their vibrant, colourful stems and small green leaves. They have a crisp, delicate texture and a sharp, spicy flavour that is distinctly radish-like. These microgreens are perfect for adding a bold kick to a variety of dishes, making them a flavorful and visually appealing addition to your meals.

  1. Buckwheat Sprouts

Small and tender, these buckwheat sprouts feature pale green stems and tiny teardrop-shaped leaves, giving them a fresh and delicate appearance that works beautifully in salads or garnishes. Their texture is soft and slightly crisp, offering a satisfying bite without being overly fibrous. With a mild grassy flavour and subtle earthy undertone, they provide a gentle, pleasant taste that pairs well with a wide range of dishes.

  1. Sunflower Sprouts

Sunflower sprouts are a vibrant, nutrient-rich addition to any dish, with their thick, succulent stems and broad, oval-shaped leaves adding a fresh and wholesome aesthetic. Their crisp, juicy texture offers a satisfying crunch, making them perfect for salads, wraps, or grain bowls. With a nutty, slightly sweet flavour and earthy undertones, sunflower sprouts are a versatile ingredient that pairs beautifully with both savoury and mildly sweet recipes.

How to Grow Sprouts at Home

Growing sprouts at home is not only easy, but it’s also a fun way to always have fresh, nutrient-rich ingredients on hand. All you need is a few basics and a few minutes each day.

What You’ll Need

  • High-quality sprouting seeds (opt for organic varieties like broccoli, alfalfa or mung beans).

  • A mason jar or sprouting tray.

  • A mesh lid or cheesecloth for air circulation.

  • Clean, filtered water.

Step-by-Step Instructions

  1. Rinse Your Seeds: Start by rinsing your chosen seeds to remove dirt or debris. 

  2. Soak Seeds in Water: Add seeds to your jar or sprouting container and cover them with enough water. Depending on the seed variety, allow them to soak for 6-12 hours. 

  3. Drain and Rinse Daily: After soaking, drain the water and rinse the seeds. Then, leave the jar tipped upside down at a slight angle to allow air circulation. 

  4. Repeat for 3-7 Days: Continue rinsing and draining daily. Within a few days, you're likely to see the seeds sprout into greens. 

  5. Harvest Time: Once your sprouts are an inch or two tall (depending on the variety), they are ready to harvest. Simply rinse them one last time and pat dry. 

Pro Tip 

Keep your sprouting container in a shaded area during the first few days to prevent mould growth. Expose them to a bit of sunlight near the end of the process to boost chlorophyll content.

An image of spouts growing in a small tub.

Storing Your Home-Grown Sprouts

Once harvested, your fresh sprouts need proper care to stay crisp and tasty. Here’s how to keep them fresh for up to a week:

  • Dry thoroughly before storing to avoid mould.

  • Use a breathable container like a paper towel-lined fridge-safe box to reduce moisture build-up. 

  • Store them in the fridge and rinse daily to maintain freshness.

Are there any health risks with consuming sprouts?

While sprouts are a nutritious addition to any diet, there are some potential health risks associated with consuming them. This is because sprouts are grown in warm and humid conditions, making them the perfect breeding ground for bacteria.

One of the main concerns with sprout consumption is the risk of foodborne illnesses caused by harmful bacteria such as E. coli, Salmonella, and Listeria. These bacteria can contaminate sprouts during the growing process or through contaminated seeds.

It’s important to follow proper hygiene practices when handling and preparing sprouts to reduce the risk of foodborne illnesses. This includes washing your hands before and after handling them and thoroughly rinsing them before consumption.

It's also recommended to cook sprouts before consuming them, as cooking can kill harmful bacteria. If you have a weakened immune system or are pregnant, avoiding eating raw sprouts altogether may be best. However, appropriate hygiene and preparation can significantly reduce the risk of foodborne illnesses from consuming sprouts.

Grow Your Way to Healthier Living 

With their powerhouse of nutrients and versatility, sprouts are among the easiest and most rewarding healthy greens to grow at home. Sprouts are an excellent place to start whether you're seeking more plant polyphenols, minerals and antioxidants in your diet or simply want to branch out into home-grown, nutrient-rich foods. Enjoy your home-grown microgreens today!

3 Delicious Recipes with Sprouts

Unsure how to use your home-grown sprouts? Here are some nourishing recipes to get you inspired:

Recipes

Chocolate Protein Super Smoothie with Broccoli Sprouts 

Ingredients 

  • 1 cup unsweetened almond milk (or milk of choice) 
  • 1 ripe banana, frozen 
  • 1 scoop of chocolate protein powder 
  • 1 tablespoon almond butter (or nut butter of choice) 
  • 1 teaspoon raw cacao powder (optional, for a richer chocolate flavour) 
  • 1 handful fresh broccoli sprouts 
  • 1/2 teaspoon ground cinnamon 
  • 4-5 ice cubes 

Method 

  1. Add almond milk to the blender as the base liquid. 
  2. Break the frozen banana into chunks and add it to the blender. 
  3. Scoop in the chocolate protein powder and raw cacao powder, if using. 
  4. Add almond butter for creaminess and extra nutrients. 
  5. Toss in the fresh broccoli sprouts, ensuring they are washed and dried. 
  6. Sprinkle in the ground cinnamon for a hint of warmth and flavour. 
  7. Include the ice cubes for a chilled, refreshing smoothie. 
  8. Blend on high speed until smooth and creamy, ensuring all ingredients are well combined. 
  9. Pour into a glass and serve immediately.

Coconut Pumpkin Soup with Lentil Sprouts Garnish

Ingredients

  • 2 tablespoons olive oil 
  • 1 medium onion, finely chopped 
  • 2 garlic cloves, minced 
  • 1 tablespoon fresh ginger, grated 
  • 1 teaspoon ground cumin 
  • 1 teaspoon ground coriander 
  • 500g pumpkin, peeled and cut into small cubes 
  • 400ml coconut milk 
  • 2 cups vegetable stock 
  • Salt and pepper, to taste 
  • Fresh coriander leaves, for garnish 
  • 1 cup lentil sprouts, for garnish 

Method

  1. Heat the olive oil in a large pot over medium heat. Add the onion and sauté until soft and translucent, about 5 minutes. 
  2. Stir in the garlic, ginger, ground cumin, and ground coriander, cooking for an additional minute until fragrant. 
  3. Add the pumpkin cubes to the pot and mix well to coat with the spices. 
  4. Pour in the coconut milk and vegetable stock, then bring to a boil. Reduce heat and simmer for 20-25 minutes, or until the pumpkin is tender. 
  5. Remove the pot from the heat and use an immersion blender to purée the soup until smooth. Alternatively, transfer to a blender in batches to blend. 
  6. Season with salt and pepper to taste. 
  7. Ladle the soup into bowls and garnish with fresh coriander leaves and a generous sprinkling of lentil sprouts for added crunch and nutrition. 

Smoked Salmon and Alfalfa Pinwheels

Ingredients

  • 4 large wholegrain tortillas or wraps 
  • 200g smoked salmon slices 
  • 125g cream cheese (softened) 
  • 1 tablespoon fresh dill, chopped 
  • 1 teaspoon lemon juice 
  • 1 cup alfalfa sprouts 
  • 1 small cucumber, sliced into thin strips 
  • Salt and pepper to taste 

Method

  1. In a small bowl, mix the cream cheese, chopped dill, and lemon juice until well combined. Season with a pinch of salt and pepper. 
  2. Spread an even layer of the cream cheese mixture over each tortilla or wrap. 
  3. Lay the slices of smoked salmon evenly across the cream cheese layer. 
  4. Sprinkle a handful of alfalfa sprouts over the salmon, followed by a few thin slices of cucumber. 
  5. Tightly roll up each tortilla to form a log, ensuring the filling stays in place. 
  6. Using a sharp knife, slice the rolled tortilla into 2-3 cm thick pinwheels. 
  7. Arrange the pinwheels on a platter and serve immediately, or refrigerate for up to 1 hour before serving.

Article References

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