How to Sprout Beans in 7 Steps

Beans are the seeds of legume plants and contain the nutrients, stored energy, and genetic information to grow a new plant. Given the right set of conditions, beans will begin germination, the technical name for sprouting. To sprout beans, you simply need to provide water and ensure the beans maintain a certain moisture level. Sprouting increases the nutrition of beans by breaking down starches and phytate, making nutrients like Vitamin C, folate, zinc, calcium, potassium more adsorptive.

You can sprout most varieties of beans. Some kinds, like black beans, might take more time and attention to sprout, whereas lentils, mung beans (also known as moong beans), and garbanzo beans (also known as chickpeas) are among the easiest. Avoid attempting to sprout lima beans, kidney beans, and broad beans—these beans contain toxins that only cooking can remove.

Sprouting dried beans is a relatively simple process that requires minimal equipment. Follow these steps:

1. 1. Purchase dried beans. You can purchase dried beans at the grocery store; lentils and mung beans are good options for beginners. You can also purchase special sprouting seeds or sprouting beans specially sterilized to minimize the risk of foodborne infections such as E. coli and Salmonella at health food stores.
2. 2. Rinse the beans with clean water. Place the beans in a strainer or colander and run them under the faucet to remove any excess dirt or unwanted organic material.
3. 3. Let the beans soak. Most beans require eight to twelve hours of soaking time—overnight is usually sufficient. Place the beans in a large bowl and cover them with plenty of cool water (a good ratio is one cup of beans to three cups water). Cover the bowl then leave them out overnight. They will be rehydrated when they have roughly doubled in size.
4. 4. Drain the soaked beans. To drain the beans, you will need a glass jar with a covering to allow excess water to drain and air to circulate. You can secure a cheesecloth with a rubber band for the covering, or use a special lid with fine metal mesh. You’ll also need a tray or bowl to catch the draining water.
5. 5. Fill the jar with fresh water. Two to three times a day, fill the jar with fresh water and then drain. Placing the jar on its side can help water drain out and air to trickle in. Alternatively, you can use a drying rack or a tall container or bowl. When soaking and draining, rotate the jar so the beans evenly distribute and have adequate drainage.
6. 6. Cover the jar with a towel. Keep the jar at room temperature, in a dark place, like a cupboard, or with a towel covering to prevent light but allow air circulation. Depending on the temperature in your kitchen and the type of bean, the total time of the sprouting process could be two to five days.
7. 7. Remove the bean sprouts. Once the beans sprouts are at a decent length—one and one-quarter to one and one-half inch is normal—remove them from the jar. Place the sprouts on a flat surface with an absorbent material underneath, like a paper towel or a kitchen towel. Lightly pat dry the sprouted beans, or leave them in a sunny, warm spot for an hour or so, to get rid of excess moisture.

To speed up your bean sprouting project, you can increase the humidity and temperature of the growing environment. This might cut your sprouting time down from three to two days. Beyond that, the other variable is the type of bean you’re sprouting. Lentil sprouts, mung bean sprouts, and green pea sprouts will grow faster than sprouts from chickpeas, black beans, and black-eyed peas.

You can use sprouted beans in place of regular beans for cooked dishes. Consider the following ways to add healthful bean sprouts to recipes:

• Salads: Like alfalfa sprouts and microgreens, you can use bean sprouts as a salad topper.
• Sandwiches: Add bean sprouts to a sandwich for extra crunch.
• Soups: You can also add bean sprouts to soups and stews.
• Stir-fry dishes: Mung bean sprouts in particular are popular in many Asian recipes, including stir-fry dishes.
• Snacks: You can eat sprouted beans raw as a snack, or roast them in the oven with salt.
• Dips: Swap chickpeas for sprouted chickpeas in your favorite hummus recipe.

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