Growing your own broccoli sprouts is super easy. Broccoli sprouts are a super food, providing a concentrated dose of nutrients and antioxidants. Broccoli sprouts contain something called sulforaphane, which is a powerful antioxidant and anti-inflammatory compound. Sulforaphane has been linked to improved brain health and cancer prevention. The fiber and other compounds in broccoli sprouts support gut bacteria, reducing inflammation and improving digestion.
Growing your own broccoli sprouts couldn’t be easier, and it is much more affordable than buying them at the grocery store. With just a few supplies and about five days, you can enjoy this super food that you grew yourself. Also, it’s just fun to grow your own sprouts.
Supplies Needed for Growing Your Own Broccoli Sprouts.
- Organic broccoli seeds. Usually sold by the pound.
- Water
- Wide mouth mason jar. Be sure it is wide mouth. Quart size is ideal.
- Sprouting lid. This is a lid that screws onto your wide mouth mason jar. It has a fine mesh acting as a sieve, so you can rinse and drain water while retaining the seeds in the jar.
- A bowl, dish or other container to drain excess water.
Step by Step Guide for Growing Your Own Broccoli Sprouts
- First, I like to check the seeds before I put them in the jar. Grab a rimmed baking sheet and measure out 2-3 tablespoons of seed per mason jar. Spread out the seeds on the rimmed baking sheet. Check for rocks, dirt, or any unwanted seeds that may have snuck into the broccoli seed. Next, pour the broccoli seeds into your wide mouthed mason jar. The corner of the rimmed baking sheet will act as a spout, making this easy. The first time I checked my seeds, I used a plate, and then I had no way to pour them into the jar. It wasn’t great.
- Now it’s time to soak your seeds. First rinse and drain the seed using the sprouting lid. Now fill the jar with two to three times the amount of water to seed. Really you can’t have too much water, so just fill the jar about three-quarters full. Stir or swirl the seeds to let out any air bubbles so all the seeds are covered in water. Let the seeds soak for 8-12 hours. This will wake up the dormant broccoli seeds. Try not to soak for longer than 12 hours, because this could damage the seed.
- Drain and rinse the seeds. Using your sprouting lid makes this easy. Dump out the water, then rinse the seeds. Fill the jar with water, swirl the seeds around, then dump out the water. It is very important to drain the water. You only soak ONCE!
- Place the jar upside down into a bowl or other container to collect any remaining water. Try to position the jar at an angle, because this will allow airflow and prevent excess moisture build-up. Most sprouting lids will have pegs on them to keep the jar elevated.
- Rinse and drain the seeds twice per day, every 12 hours or so. I like to rotate the jar as I drain, so that the seeds stick to the side of the mason jar. This will keep the broccoli seeds moist so they can keep growing.
- Keep the seeds in a darker area at this point. Avoid direct sunlight.
Watch Them Grow
After the broccoli seeds have soaked, you’ll notice them swell significantly in size. Then after a couple of days, tiny little sprouts will emerge from the seed. A day or two later, little leaves will appear. At this point, move the sprouts to a bright spot so the broccoli sprouts can develop chlorophyll and turn green.
Harvest
On day five or six, when most of the sprouts have green leaves, it’s time to harvest. I like to fill my jar with water and dump it into a large bowl, for the next step. This will remove all the sprouts from the jar.
De-hull the sprouts: The broccoli sprouts will shed their seed hulls. You don’t have to remove these, but maybe they get stuck in your teeth. Removing the hulls is easy. Just put your sprouts in a large bowl and fill with water. Most of the seed hulls will float to the top, and you can skim them off with your fingers.
Store the Broccoli Sprouts
Drain the broccoli sprouts thoroughly using a small salad spinner, and then blot with a paper towel. Storing the sprouts wet will make them rot. Store the sprouts in the refrigerator in an airtight container, such as a resealable bag or reusable storage container. I like to line the container with a paper towel just in case there is any left over moisture. The sprouts should last in the refrigerator for a week or so, but they are so delicious they are usually consumed within days.
Growing your own broccoli sprouts is easy and nutritious, and everyone should try. I like my broccoli sprouts on toast with homemade cashew cream cheese, or on eggs. Of course, they are good in salads, sandwiches and wraps as well. Try growing alfalfa sprouts.
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