Alfalfa Sprouts Guide: How to Grow Alfalfa Sprouts

Alfalfa sprouts, which are grown from the seeds of the alfalfa plant, are thin green shoots with tiny clover leaves. They are added to dishes like stir fry and sandwiches for their crunchy texture and grassy taste. Alfalfa sprouts shouldn’t be confused with bean sprouts, which are sprout seeds from the mung bean that are more white in color and crunchier.

A fully grown alfalfa plant (Medicago sativa)—also known as lucerne—is a flowering, heirloom legume plant that is often used as a forage crop for grazing animals and livestock. The plant is considered a good cover crop for preventing soil erosion, and its high phosphorus content makes it a good green-manure crop that makes it an effective mulch.

Many consider alfalfa sprouts a superfood with many dietary and health benefits, including being:

• Good for cholesterol: Organic alfalfa sprouts have natural antioxidants and enzymes, including the amino acid lysine, which may help to lower cholesterol levels, as well as the risk of heart disease.
• A rich source of vitamins and minerals: The sprouts are rich in vitamins and minerals like magnesium, vitamin C, vitamin A, vitamin K, manganese, potassium, and calcium.
• Low in calories: One cup of alfalfa sprouts can have as few as 10 calories.

You can grow your own alfalfa sprouts at home with some simple equipment:

• At least one tablespoon of alfalfa sprout seeds: Look for non-GMO, certified organic alfalfa sprouting seeds, which you can find at most health food stores and some grocery stores. You can do this same process with mung bean, lentil, radish, or broccoli seeds.
• A one-quart jar or container for soaking: You can use a mason jar, canning jar, or any wide-mouth container.
• A sprouting lid or cover: Your container will need what’s called a sprouting lid, which is a lid that has many fine holes in the top. You can also purchase a pre-made sprouting kit that includes a sprouting jar and sprouting lid, or create a DIY seed sprouter by simply covering your container with a cheesecloth and securing it with a rubber band.
• A strainer: You can use a colander or any strainer with very fine holes that can catch the sprout seeds.

Growing your very own fresh sprouts to eat at home is a simple process that takes less than a week:

1. 1. Soak the seeds: Fill your container or glass jar with cold water. Pour all of the seeds into your container, making sure they are submerged in at least 1 inch of water, and then cover with a sprouting lid or cheese cloth. Place the jar in a location that is not in direct sunlight but will keep the sprouts at room temperature.
2. 2. Leave for eight to 10 hours: Allow the seeds to soak in the water undisturbed.
3. 3. Drain and rinse the sprouts: Pour the seeds out over a strainer or cheesecloth so you don’t lose any of them. Put the seed sprouts back in the container with fresh cold water to soak for another eight to 10 hours.
4. 4. Repeatedly soak and rinse: Repeat steps one through three for up to five days. Germination should begin by the first day and the sprouts should grow larger and longer with each successive soaking.
5. 5. Remove the hulls: Add the raw sprouts to a large bowl of water and use your hands to gently push down on them. You should see the brown hulls rise to the top and you can easily skim them off. Repeat until very few hulls rise to the surface. You don’t have to worry about getting all of them. Once the hulls are removed, the alfalfa sprouts are ready to eat.

Grow your own garden with Ron Finley, the self-described "Gangster Gardener." Get the MasterClass Annual Membership and learn how to cultivate fresh herbs and vegetables, keep your house plants alive, and use compost to make your community—and the world—a better place.