Sprouted seeds: nutrients, varieties and how to grow them at home

Which seeds to sprout ?

The ideal seeds to start with

If you are a beginner, I recommend starting with these three varieties, easy to to germinate and with a sweet taste:

• Alfalfa (lucerne) : subtle and slightly sweet taste, sprouts in 5-7 days, ideal for salads and sandwiches. Discover our organic alfalfa seeds
• Green lentils : sweet flavor and crunchy texture, sprouts in 2-3 days
• Fenugreek : slightly spicy taste, sprouts in 3-4 days. See our fenugreek seeds

These seeds forgive beginner mistakes and yield satisfactory results even without prior experience.

Three other common seeds

Here are three other easy-to-find seeds:

• Sunflower : nutty taste. Sunflower seeds for sprouting
• Chickpeas : firm texture, excellent in salads
• Mung beans (green soy) : the famous soybean sprouts

Which seed for which use?

Once you're past the first jar, the question becomes: which one should you keep going with? Here is how we guide our customers, depending on what they are looking for.

• Broccoli, for its slightly sharp taste, close to radish: it pairs very well with raw vegetables.
• Fenugreek and alfalfa, for their taste. Sprouted fenugreek is slightly spicy and sweet; alfalfa, very mild, remains the most widely consumed sprout in the world and the easiest one to start with.
• Sunflower and quinoa, for their taste. Sprouted sunflower has a fresh nutty taste. Sprouted quinoa is mild and quick to sprout.

Regularity matters more than quantity: one to two tablespoons a day, every day, beat one large portion now and then.

Depending on who's eating them: guiding the choice

The choice doesn't depend only on the goal, it also depends on the person, and above all on their palate. A few benchmarks drawn from what we hear at the counter.

• For children, start with mild seeds: barley, quinoa, lentil. Sprouted barley has a slightly sweet taste that goes down very well, where radish or mustard are too sharp for them.
• For older people, texture matters as much as content: sunflower and barley give tender sprouts, easy to chew, best worked into a warm soup rather than a crunchy salad.
• For busy periods, exam revision, deadlines, long weeks, lentils and fenugreek have the advantage of sprouting quickly, three to four days, and slotting in anywhere with no preparation.
• For very active people, parsley, spelt and sunflower are easy to slip into meals, as part of a varied and balanced diet and a healthy lifestyle.
• For sensitive palates, mung bean, coriander and caraway are the mildest, and the easiest to work into daily life.

There is no bad seed, only seeds poorly chosen for the person eating them. Start with the one whose taste you enjoy: that's the only one you'll sprout a second time.

The three families of seeds for sprouting

Not all of them are grown the same way, and that is cause number one of failed sprouting attempts.

• Non-mucilaginous seeds: radish, broccoli, clover, alfalfa, red cabbage, sunflower, lentil, mung bean, chickpea, leek, fenugreek… They sprout in a jar without difficulty: regular rinsing is enough. Allow 3 to 10 days depending on the species.
• Mucilage seeds: cress, arugula, chia, flax, basil, some mustards. They form a gel on contact with water. In a jar, this mucilage blocks air circulation and encourages mould: spread them on a flat surface, use a sprouter with a growing tray, or mix them with regular seeds at a ratio of about 15%.
• Young shoots: sunflower, green pea, unhulled buckwheat. These are sprouted seeds left to grow longer, until the stem and first leaves appear. Crunchier and milder, they are grown on a thin bed of soil or in a dedicated sprouter.

Mucilage seeds (special technique)

Some seeds produce a mucilage (gel) when in contact with water and cannot germinate in a regular jar. They require a germination dish :

• Lin : seed with mucilage
• Chia : seed with mucilage

• Watercress : spicy flavor
• Rocket : pronounced taste, excellent for enhancing dishes

How to germinate your seeds in 5 days

The germination is child's play. Here is a step-by-step process to succeed in your first sprouted seeds.

The necessary equipment (with or without a sprouter)

To start, you don't need to invest in expensive equipment. A simple glass jar with a piece of gauze or tulle held in place by a rubber band is more than enough.

If you wish to equip yourself for regular production, a sprouter multi-story will allow you to to germinate several varieties simultaneously and more conveniently. In fact, we manufacture the Easygreen Sol sprouter, the only autonomous sprouter low tech in the world that operates without electricity for a week thanks to an ingenious system using gravity and the siphon effect.

Step 1: soaking

• Put 2 to 3 tablespoons of seeds in a jar.
• Rinse them under clear water
• Cover with water (3 times the volume of the seeds)
• Let soak overnight (8-12 hours)

This soaking is fundamental because it triggers the process of germination and reduces some of the phytic acid.

Step 2: Daily rinsing

• Drain the soaking water
• Rinse the seeds thoroughly
• Drain well and place the jar at an angle (45°) so that the excess water drains out.
• Repeat this rinse twice a day (morning and evening)

Rinsing literally takes 30 seconds. That's all you have to do: 1 minute per day in total.

Step 3: exposure to light

After 2-3 days, when the sprouts begin to appear, expose your seeds to indirect light. This allows the sprouts to turn green.

Avoid direct sunlight that could dry out your seeds.

Step 4: Harvesting and final rinsing

When your sprouted seeds have reached the desired size (usually 1 to 5 cm depending on the varieties):

• Rinse them one last time thoroughly.
• Drain them carefully
• Gently dry them with a clean cloth.
• Store them in the refrigerator in a ventilated container.

And here are your sprouted seeds are ready to be enjoyed !

Common mistakes to avoid

After years of practice and sharing with our clients, here are the mistakes I see most often:

• Too many seeds : the seeds swell a lot, never fill more than a third of the jar
• Insufficient rinsing : at least twice a day, otherwise there is a risk of mold
• Poor drainage : stagnant water is the number one enemy, make sure to tilt your jar properly
• Temperature too high : ideally between 18 and 22°C, avoid heat sources
• Poor quality seeds : always use organic seeds certified for germination

Hygiene and food safety

Essential precautions

Honestly, with some organic seeds With quality and rigorous hygiene, the risks are minimal; indeed, the vast majority, if not all, of the issues are related to transportation problems. Since 2011, the French Association of Sprouted Seed Producers (AFPGG) has implemented strict controls. Furthermore, ANSES notes an "absence of previous French epidemics linked to industrially produced sprouted seeds."

Here are the golden rules:

• Use some organic seeds certified, specifically intended for germination
• Always wash your hands before handling your seeds.
• Regularly clean your equipment. germination
• Rinse your seeds twice a day
• Consume your sprouted seeds within 5 to 7 days. Rinse them each day if you store them in the refrigerator once sprouted.

Optimal storage in the refrigerator

The sprouted seeds store in the refrigerator in a slightly open container to allow air circulation (definitely not a closed container!). They stay fresh for 5 to 7 days. Beyond that, they lose freshness.

How to incorporate sprouted seeds into daily life

The beauty of the sprouted seeds, it is their versatility. Here are some ideas that we practice with Aurélie on a daily basis:

• At breakfast : add them to your smoothies or on your toasts
• In salad : they bring crunchiness and freshness
• In the sandwiches : replace the lettuce with sprouted seeds
• About soups : add them at the last moment to preserve their crunch
• As a side dish : a handful next to your main dishes

The recommended amount is 2 to 4 tablespoons per day (30 to 50g), for a negligible cost.

To go further into raw food, also check out our articles on activated almonds and spirulina.

In summary

The sprouted seeds probably represent the best value for money in live food. For a few cents, you get a fresh, living food.

The protocol is disarmingly simple:

• Day 1 evening : soaking (2 minutes)
• Days 2 to 4 : rinse morning and evening (1 minute per day)
• Day 5 : harvest and tasting

For millennia, the sprouted seeds accompany humanity. The Essenes made their famous Essene bread with sprouted seeds.

To try it is to love it! Start with alfalfa or lentils, and you'll be surprised by the ease. And if you want to delve deeper into the topic, feel free to check out our other articles on raw food.

Discover our selection of organic sprouting seeds

FAQ, Your questions about sprouted seeds

How long does it take for seeds to germinate ?

The time of germination varies from 2 to 7 days depending on the varieties. Lentils sprout in 2-3 days, while alfalfa takes 5-7 days. Most of the seeds Common ones are ready in less than a week.

What are the best seeds to start with ?

For your first experiences, I recommend theAlfalfa, the green lentils and the Fenugreek. These seeds are easy to to germinate, have a sweet taste and forgive small handling errors.

Are sprouted seeds dangerous ?

With some organic seeds certified and with rigorous hygiene (rinsing twice a day, clean equipment), the risks are minimal. Since 2011, the AFPGG has put controls in place for seeds intended for germination.

Is it possible to sprout seeds without a sprouter ?

Absolutely. A simple glass jar with a piece of gauze held by an elastic band is enough to start. Exception: mucilage seeds (flax, chia, cress) require a germination dish Specific.

How many sprouted seeds to eat per day ?

The recommended amount is 2 to 4 tablespoons (30 to 50g) per day. This amount remains reasonable on a daily basis.

What happens inside the seed during germination?

During germination, the seed's enzymatic activity is multiplied by 6 to 20 and its phytic acid content decreases (-56% to -76% according to studies on fenugreek).

Which seeds should never be sprouted ?

The seeds of nightshades (tomato, eggplant, pepper) and rhubarb are toxic once sprouted and should never be consumed. If in doubt about a seed, refrain from using it. to germinate.