Soak and Strain Sprouting Method

This method is good for sprouting mung beans, garbanzo beans, lentils and buckwheat.   Depending on the size of the holes in your strainer you can also sprout quinoa, broccoli sprouts, and alfalfa sprouts too.  Click here to learn about sprouts and other sprouting methods.


A bowl for soaking beans, seeds, lentils or grains

Fine mesh colander or sieve

Clean towel

Squirt bottle with water

Organic sprouting beans, sprouting seeds, lentils or grains

Organic mung beans for sprouting

Organic lentil seeds for sprouting

Step 1

Place ½ cup beans, seeds, lentils or grains in a large bowl and cover with 1 quart water.  Soak beans, seeds, lentils or grains in water overnight, at least 12 hours.

Step 2

Drain and rinse thoroughly using a colander or sieve.  Leave beans, seeds, lentils or grains in the colander and place in the empty bowl.  Cover the bowl with the clean towel.  Sprits the towel with water until it is just barely damp.  This will allow the seeds to stay nice and warm and moist in the colander.

Step 3

Rinse twice a day, morning and evening are great times.  Place colander back in the empty bowl and cover with the damp towel.  If the towel is drying out just spritz it while you’re rinsing the seeds.

Step 4

In 3-5 days, depending on the bean or seed you are using, you will have sprouts.  Dry sprouts off as much as possible.  Place sprouts in a clean dry Mason jar with a lid or in a mesh bag and store in the refrigerator in the produce drawer for up to 2 weeks.

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