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Sprout It

(you can eat sprouts raw or add them to a chili, stir-fry, or soup when cooking)

Getting Started...

Materials needed:


  • 1 - quart-size mason jar (wide mouth is best)

  • 1 - quart-size sprouting lid (plastic is best) 

  • 1 - 1/4 cup measuring cup

  • 1 - small bowl (that holds up the jar for drainage)

  • lentils (green and brown are most common... OR mix them for a cool color combo)

  • water



Use cheese cloth or gauze, and a rubber band if you don't have a sprouting lid.

Let's Do It...


  • Measure 1/4 cup lentils and put them into the mason jar.

  • Screw on the sprouting lid.

  • Fill the jar with water almost to the top.

  • Over a sink, gently swish-swish the water and lentils around in a circle for about 5 seconds. Drain. 

  • Fill the jar again almost to the top. Let the lentils soak for about 8-12 hours (overnight is easiest).

  • Then with lid on, pour out the water only and drain completely. Fill up the jar with water almost to the top. Gently swish-swish around in a circle, and pour out the water only. Drain completely again. 

  • Jiggle the beans or seeds so that they aren't all clumped in one place.

  • Place the jar upside down in a small bowl. The jar should be tilted slightly so that the water can continue to drain.

  • Don't place the jar directly on the bottom of the bowl. You need air to circulate into the jar. Tilted is needed. 

  • Store in a darker area of your kitchen (not in the fridge and not near a heat source).

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  • For the next 3 to 4 days, depending on the moisture in your kitchen and the time of year (in summer, they grow faster and in winter, they grow more slowly), fill the jar with water almost to the top. Gently swish-swish the water and lentils around in a circle for about 5 seconds. Pour out the water only and drain completely. Put the jar upside down and tilted in the bowl again.

  • Repeat this step twice a day - once in the morning and once at night for 3 to 4 days. 

  • When the sprouts are about 3/4 to 1 inch long, they're ready.

  • Place the jar on a window sill (or where they can get sunshine and bright light for about a day). During that time, turn the jar around once so that both sides get light/sun. This creates something called photosynthesis, which makes the sprouts turn green. If it's a hot, sunny day, then half a day works fine. 

  • Completely and gently rinse the sprouted lentils while still in the jar one last time. Then pour out the water only, draining them completely. 

  • Gently take the sprouts out of the ball jar, put into a plastic container with a tight lid, and store in the fridge.

  • Clean the jar and sprouting lid with warm, soapy water and let dry, so they're ready for your next sprouting project. 


You can eat raw sprouts in salads, on sandwiches, in wraps, or as a garnish on just about anything. You can also add these sprouted lentils to a warm dish and continue to cook the lentils. The refrigerated sprouts last about 5 to 7 days before going bad. Enjoy!


For growing sprouts from broccoli, alfalfa, or radish seeds, use one tablespoon of sprouts. Follow the steps above for lentils. The sprouting time might be a bit shorter. I use a mix of sprouting seeds that are used especially for sprouting from Food to Live. Factoid: broccoli sprouts are in the Hall of Fame for nutrition.


1 quart = .95 liters

1/4 cup = about 18 grams

3/4 inch = about 2 centimeters

1 inch = about 2.5 centimeters

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