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: A 1.0L (34oz) clear glass jar where sprouts grow
Made of: Non-toxic and BPA-free soda glass

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

Lid and Stand: A two-part system that allows for effective draining, airflow and cleaning.
Made of: 316 stainless steel

Bowl: A reservoir that catches excess water and is made to last.
Made of: Porcelain fired in a kiln at over 1,200°C (2,200°F)

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, a stand that allows for airflow 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.

We cover the step-by-step basics in detail below. Make sure to check your seed packaging for specific instructions.

Soak and drain

1. Remove the lid and invert your jar so the mouth is facing up. Measure your seeds and place them inside.
2. Pour cool water into the jar, enough to cover the seeds as they swell up in size. If you aren’t sure how much water to add, the general rule is a 3:1 ratio of water to seeds. Swirl to make sure all seeds are wet.
3. Screw the lid onto the jar and press the stand on top of it, making sure they’re tightly pressed together. Leave the jar on your countertop for the amount of time listed for your seeds.
4. Once your seeds have finished soaking, gently tip the jar over a sink to drain the water out. Avoid turning the kit fully upside down to prevent smaller seeds from falling through the small gaps in the lid.
5. Without removing the lid, add more fresh, cool water to the jar. Swirl it around, and drain it once more at a gentle angle. Turning the jar after you drain will help spread the seeds along the sides of the glass for better growth.
6. After draining, place your sprout jar lid-down into the bowl, so seeds can continue draining if any water is left inside. Set the etched day tracker in the stand as a reminder of when you’ll need to harvest.
7. Store it on your countertop or in a spot where you won’t forget it. Sprouts do not require sunlight, but they do need airflow

Rinse and repeat

8. Most sprouts need to be rinsed twice a day with fresh, cool water. Simply run water through the lid and swirl it around. This helps loosen the seeds.
9. Drain the water at a gentle angle. Shake gently to help keep seeds from clumping and to get rid of as much water as possible. Discard any water in the bowl as well before putting the jar back into position.
10. Continue rinsing until sprouts are ready – usually within a few days, or until they reach your desired length. Generally, sprouts are ready to be harvested when you start to see tiny leaves forming and splitting.

Harvest and store

11. Rinse your sprouts one final time, adding water through the lid, swirling it around and draining it into your sink. If you choose, pull off the stand and keep the lid on the jar when you rinse and drain to let hulls and unsprouted seeds fall through.
12. You can store sprouts for up to a week in the refrigerator:
· In your sprouting jar
· In another container that keeps veggies fresh

Enjoy

13. Check your sprouts for mold before eating. If your sprouts look or smell rotten or moldy, do not consume them.
14. Get creative – sprouts are great additions to sandwiches, wraps, salads, smoothies, and more. Sprouts are most nutrient-dense when uncooked.

Sprouts are a raw food product, meaning it’s important to follow proper food handling procedures to prevent bacterial growth or mold. Sprouts may not be for everyone. Check with your doctor or nutritionist to see if sprouts are right for you.

● Always make sure the jar, lid, stand and bowl are cleaned and sterilized before each use, including your first use.
● Always wash your hands before touching seeds or sprouts.
● Make sure your work area is clean while you’re handling your sprouts and any sprouting equipment.
● Rinse with clean water that’s safe to drink.
● Use seeds that are certified pathogen-free. You can sterilize seeds yourself as well. Never use seeds that are meant for planting in a garden as they are not typically prepared for consumption as a sprout.
● Make sure seeds are not clumped together in the jar. To help prevent mold and bacterial growth, they should be spread out along the inner walls.
● Check your sprouts for mold or rot before you eat them.

All parts of the Forages Sprout Jar Kit are easily cleaned in the dishwasher. Make sure to take the jar, lid, gasket, stand and bowl 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, smaller seeds like broccoli can fit through the gap between the lid and the stand. 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.