Sprouts are the first stage of plant growth. As they come out of dormancy and germinate, they break free from their outer shell, grow a tail and start to develop their first pair of leaves – all from one tiny seed and a bit of water.

Seeds –> Sprouts –> Microgreen -> Plant

In a garden, much of this process happens underground, but soil isn’t actually necessary for growing sprouts indoors. In fact, it can be done with nothing more than a little water, space, time and care.

That’s what sprouting is all about: giving seeds everything they need to achieve that first stage of growth.

Sprouts have a long history that dates back more than five millennia, when Chinese physicians prescribed them to address a variety of ailments. In the 1700s, Captain James Cook fed his sailors sprouts as part of a diet high in vitamin C to combat scurvy, a disease that caused many casualties in his previous voyages. Sprouts have been a staple food across many cultures since those times.

More recently, in the late 1990s, an influential study discovered that broccoli sprouts contain 10 to 100 times more sulforaphane precursors than the mature broccoli plant. Sulforaphane is one of the most extensively researched plant compounds for its clinical potential in preventing certain kinds of chronic diseases.

Today, sprouts are becoming recognized as a nutrient-dense superfood that can be easily grown at home and enjoyed at peak freshness.

Sprouting is like having a renewable source of fresh food available in your kitchen.
● They’re packed with nutrients. Inside each sprout is everything a plant needs to start its growth, making it an efficient way to bolster your diet with protein, fiber, vitamins, minerals and other important dietary compounds. Think of them as an ultra-concentrated food that can contain anywhere from 10 to 100 times more nutrients than full-grown vegetables. See “What sprouts can I grow?” for more nutritional details.
● They’re fast. Sprouts require significantly less time and resources to grow than a mature plant. Some sprouts are ready to eat in just two days, and many peak just before one week.
● They’re affordable. A single package of sprouting seeds will yield many bountiful harvests. Compare that cost to buying fresh sprouts from your local grocer or dietary supplements from your health food store or pharmacy.
● They’re sustainable. What’s more local than your kitchen counter? Sprouting reduces the amount of travel time food requires to reach your fridge, meaning you end up with a fresher product and less waste without the footprint of transport.
● They’re reliable. Sprouts provide freshness to meals year-round, even in the winter when outdoor gardens freeze over. They’re also ideal for those who live far away from affordable, quality, fresh food.
● They’re easy. If you can remember to rinse your sprouts twice a day for a week, you have what it takes to become a master sprouter and grow your own nutritious food.
● They’re versatile. Sprouts are a great food choice for a variety of specialized diets and lifestyles, including vegan, vegetarian, keto, paleo and raw food diets.
● They’re delicious. Sprouts taste great – and each variety has its own distinctive flavor. They add a kick of freshness to many of our favorite meals.
● They’re fulfilling. There’s something magical and satisfying about watching them develop from seed to sprout. Growing your own food – being in control of your own food destiny, if you will – is an empowering feeling. And growing them offers an educational opportunity for kids too.

Each Forages Sprout Jar Kit comes with everything you need to grow sprouts on a countertop.

Jar: 1.2L / 40oz Glass Jar where sprouts grow
Made of: Non-toxic and BPA-free borosilicate glass

Gasket: A seal between the lid and the jar that prevents leaks.
Made of: Food-grade and BPA-free silicone

Lid: Filtering lid that allows for effective draining, airflow and cleaning.
Made of: Stainless Steel

Bowl: A reservoir that catches excess water and is made to last.
Made of: Stainless Steel

All pieces are food-grade and dishwasher-safe, and can be sanitized at high temperatures.

Seeds: You can sprout a wide variety of plants from seeds, nuts, legumes, beans and grains. Whatever variety or mix you choose, always opt for high-quality seeds that are specifically cultivated for sprouting. We recommend organic, certified pathogen-free seeds.

Water: Use good quality water – as a general rule, if you can drink it, it’s good for your sprouts, too. Aim for a cool temperature. Warm water will cause the sprouts to wilt, while water that’s too cold can prevent seeds from germinating or growing.

Equipment: Your sprouts need a place to grow, like the Forages Sprout Jar Kit. Great for beginners and advanced sprouters alike, the kit contains a clear jar, easy-draining lid with gasket, and a bowl that catches excess water.

Space: Sprouting works best when it’s done away from direct sunlight, but still in the open so your sprouts can receive good airflow. We recommend against storing your kit in a cabinet or drawer while sprouting.

That’s it! Because all the nutrients are encased in the seed itself, you don’t need soil or sunlight to grow healthy sprouts.

Step One: Measure & Soak

1. After washing the kit and your hands, add up to 2 tablespoons of small seeds to the jar and fill halfway with water. Or, up to 1 cup of large seeds and fill the jar completely with water.

2. Securely attach the lid, aligning it with the start day or recommended harvest day.

3. Put the jar on the base with the rinse lid up and soak following the seed package instructions.

4. After draining, flip the jar onto the base with the rinse lid down to let excess water drain.

Step Two: Rinse Twice Daily

1. Twice a day (recommended morning and evening), cover the sprouts with room temperature water and gently swirl.

2. Drain the rinse water and shake the jar to remove any excess water.

3. Rotate the jar horizontally to spread out the sprouts for good aeration.

4. Place the jar on the base with the rinse lid facing down to let excess water drain.

Step Three: Harvest & Store

1. On harvest day, give the sprouts a final rinse.

2. If you wish, you can separate the hulls using a bowl or salad spinner.

3. Let sprouts dry for a few hours.

4. Use the Forages Sprout Jar Kit or any vented container lined with a paper towel to store them in a refrigerator for up to a week.

Step Four: Care & Repeat

1. All parts of the kit are dishwasher-safe: simply remove the rinse lid and silicone gasket, clean off debris and place the parts on top shelf.

2. For a thorough clean, you can also use heat-based methods to sterilize all Forages Sprout Jar Kit parts.

Enjoy sprouting something new!

Worried about food safety? Follow these simple precautions for best results.
• Always wash your hands before touching seeds and raw sprouts and maintain a clean work area.
• Opt for certified pathogen-free seeds that are meant for sprouting. You can also sterilize seeds yourself.
• Rinse sprouts with safe-to-drink clean water.
• Don’t let sprouts dry out, and avoid direct sunlight.
• Always check for mold and do a smell test before consuming. Similar to fresh produce, spoiled sprouts have a strong smell.
• Not everyone may find sprouts suitable. If unsure, consult your doctor or nutritionist.

All parts of the Forages Sprout Jar Kit are easily cleaned in the dishwasher. Make sure to take the jar, lid and gasket apart before washing.

We’ve also designed every part of the kit to withstand heat-based sterilization methods.

To prevent cracks or breaks, let the glass jar cool off after sterilization before adding colder water.

You can sprout many kinds of seeds. Which ones you choose will depend on the flavors you prefer, or the dishes you’d like to make. Here are some of our favorites:

Alfalfa
Difficulty: Easy
Seed Qty: Up to 2 tbsp
Soak: 6-12 hours
Rinse: 2x per day
Harvest: 2-3” long in 5-6 days
Flavor: Sweet and mild
Best for: Salads, sandwiches, soups
Calories: 25 calories per cup
Nutrients: Omega-3, Potassium, Phosphorus, Calcium, Magnesium, Iron, Zinc, Vitamin A,
B-Complex, C, Chlorophyll

Broccoli
Difficulty: Medium
Seed Qty: Up to 2 tbsp
Soak: 2-4 hours
Rinse: 2x per day
Harvest: 3-4” long in 5-7 days
Flavor: Mildly spicy and fresh
Best for: Salads, sandwiches, soups, smoothies
Calories: 20 calories per cup
Nutrients: Sulforaphane (believed to combat cancer), Vitamin A, B-Complex, C, E, Potassium, Phosphorus, Calcium, Magnesium, Fiber, Chlorophyll

Clover
Difficulty: Easy
Seed Qty: Up to 2 tbsp
Soak: 6-12 hours
Rinse: 2x per day
Harvest: 1-2” long in 4-6 days
Flavor: Sweet and mild
Best for: Salads, sandwiches, garnishes
Calories: 35 calories per cup
Nutrients: Omega-3, Protein, Fiber, Calcium, Iron, Magnesium, Manganese, Vitamins A, B-Complex, C, Chlorophyll

Fenugreek
Difficulty: Medium
Seed Qty: Up to 2 tbsp
Soak: 6-12 hours
Rinse: 2x per day
Harvest: 1-3” long in 2-5 days
Flavor: Savory with subtle bitterness
Best for: Salads, sandwiches, soups, stir-fries, garnishes
Calories: 55 calories per cup
Nutrients: Protein, Iron, Potassium, Manganese, Fiber, Vitamin, B-Complex

Radish
Difficulty: Easy
Seed Qty: Up to 2 tbsp
Soak: 6-12 hours
Rinse: 2x per day
Harvest: 3” long in 5-6 days
Flavor: Robust zest and tanginess like mustard
Best for: Salads, sandwiches
Calories: 15 calories per cup
Nutrients: Omega-3, Protein, Phosphorus, Potassium, Calcium, Magnesium, Zinc, Vitamin A, B
Complex, C, Chlorophyll

Mung Bean
Difficulty: Easy
Seed Qty: Up to 1 cup
Soak: 6-12 hours
Rinse: 2x per day
Harvest: 2-3 days for crunchy bean sprout with a small tail. 5-6 days in the dark for 3-4” long bean sprouts
Flavor: Mild and nutty
Best in: Stir-fries or just munch on them as a snack
Calories: 30 calories per cup
Nutrients: Protein, Fiber, Potassium, Phosphorus, Magnesium, Vitamins C, B-Complex

Garbanzo Bean (Chickpeas)
Difficulty: Easy
Seed Qty: Up to 1 cup
Soak: 6-12 hours
Rinse: 2x per day
Harvest: Small tail in 2-3 days
Flavor: Subtle sweetness, slight maple notes
Best for: Salads, soups, hummus
Calories: 160 calories per cup
Nutrients: Protein, Fiber, Potassium, Phosphorus, Magnesium, Calcium, Vitamins C, B-Complex

Peas (Dwarf, Giant, Green, Speckled, Yellow)
Difficulty: Easy
Seed Qty: Up to 1 cup
Soak: 6-12 hours
Rinse: 2x per day
Harvest: 1” tail in 2-3 days
Flavor: Sweet
Best for: Salads, Stir-fries, or just munch on them as a snack
Calories: 125 calories per cup
Nutrients: Protein, Fiber, Potassium, Phosphorus, Magnesium, Calcium, Iron, Vitamins C, B-Complex

Lentils (Black, Crimson, French, Green)
Difficulty: Easy
Seed Qty: Up to 1/2 cup
Soak: 6-12 hours
Rinse: 2x per day
Harvest: 1” tail in 2-3 days
Flavor: Mild and creamy
Best for: Salads, soups, curries
Calories: 105 calories per cup
Nutrients: Protein, Fiber, Potassium, Phosphorus, Magnesium, Calcium, Zinc, Manganese, Vitamin C, B-Complex

Sprouts can grow almost anywhere because they don’t require much space or direct sunlight. Because the Sprout Jar Kit sits upright, it is possible to grow sprouts even with limited space. Whether you sprout on your kitchen countertop or a shelf in your bedroom, make sure the space you choose is clean, stays room temperature, is out of direct sunlight and isn’t blocked off from airflow.

● Sprouts are growing “hair”: Hairs along the tail of a sprout are common. Sprouts develop these hairs when they are searching for water. This is different from mold and is no problem. After rinsing, these hairs will disappear.
● Some seeds aren’t sprouting: It’s normal to find seeds that don’t germinate. Unsprouted seeds are safe to eat along with your sprouts as long as they haven’t developed mold or bacteria – and some people find them delicious! If you’d prefer to keep them out of your sandwich, you can simply rinse them off when it’s time to harvest your sprouts.
● Seeds are falling out of the lid: Before they sprout, a few of the smaller seeds like clover can sometimes fit through the holes in the lid. Simply pour water out slowly, at a gentle angle, to avoid losing any seeds while you rinse and drain. Once sprouts grow in size, they will no longer escape.
● I forgot a step: A seed in soil typically does not receive “perfect” conditions, but still finds a way to grow. In the same way, sprout seeds are resilient. They thrive under the right conditions but will always try to grow even when things aren’t perfect. If you forget a step, just move to the next step and see what happens.