How to sprout Pulses and Legumes

The content of the blog post is courtesy of GRAIN.

As a group of people that talk a lot about cooking at work, we tend keep an ear out for tips and tricks that either makes our life easier or better. Our friends at GRAIN shared their simple process for sprouting all of their products which helps us from turning on the stove or hob during the hot summer nights.

The process is very simple and straightforward, all you need to do is meal plan for your week and get on sprouting a few days ahead.

What you need:
Grain (see chart below for exact amounts)
1 one litre mason jar
1 piece of cheese cloth or screen
1 elastic band


Rinse and drain the grain: Rinse grain thoroughly and drain using a strainer.
Soak the grain: Put grain into a bowl and cover with water. Leave grain to soak for 8 hours or overnight. Drain and rinse thoroughly.
Place grain in a jar: Place grains in the jar and cover with cheesecloth and secure with elastic band.
Invert the jar: Turn the jar upside down and prop up in a bowl to allow water to drain and air to circulate. Keep the jar somewhere with good ventilation and be sure it’s not resting in the water that has drained out.
Rinse and drain: Fill the jar with water and swish it around to wet all the grain. Drain and invert again. Do this 2-3 times per day.
Wait and watch: The grain has sprouted when little tails appear out of the grain. This can take anywhere from 1-5 days.
Refrigerate: Once all the grain has sprouted, cover the jar with a lid and keep in the fridge. Be sure the grain has drained for at least 8 hours before putting them in the fridge or the sprouts may become moldy.

We love these sprouts mixed into green salads, or other grain salads. Sprouted lentils for example are excellent used in place of steamed lentils in our Herbed Quinoa Lentil Salad. This chart will help you sprout all of your Canadian dry goods!

(for a 1 litre jar)
Lentil3/4 CUP8 hours2-4 days
Quinoa1/2 CUP4 hours1-4 days
Chickpeas1 CUP8-12 hours3-4 days
Wheat Berries1 CUP8-12 hours2-3 days

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