Growing your own Fenugreek sprouts is very easy. Fenugreek sprouts are a nutrient dense superfood with several potential health benefits. They are packed with vitamins A,B,C, and K, as well as minerals like iron, calcium, magnesium and potassium. Fenugreek sprouts are high in fiber and contain beneficial enzymes which aid in digestion and promote gut health. They also contain compounds like saponins and flavonoids that promote cardiovascular health. I was surprised to learn that fenugreek is traditionally used to support hormone balance, particularly in women. It may help with menstrual discomfort, menopause symptoms, and it contains phytoestrogens that can support reproductive health. Packed with antioxidants, fenugreek sprouts may help fight inflammation, which can support the immune system. Anyway, these things are good for you.
Supplies Needed to Grow Your Own Fenugreek Sprouts
- Organic fenugreek seeds, usually sold by the pound.
- Wide mouth mason jar. Be sure it is a wide mouth mason jar, quart size is ideal.
- Sprouting lid. This is a lid that screws onto the wide mouth mason jar. It has a fine mesh acting as a sieve, so you can rinse and drain the seeds with water while retaining the seeds in the jar.
- Water
Step by Step Guide to Growing Fenugreek Sprouts
- First, I like to check the seeds before I put them in the jar. Grab a rimmed baking sheet and measure out 2 tablespoons of seed, no more, 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 fenugreek seed. Next, pour the fenugreek 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 fenugreek 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 fenugreek seeds moist so they can keep growing.
- Keep the fenugreek seeds in a darker area at this point. Avoid direct sunlight.
Watch Them Grow
After the fenugreek 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 fenugreek 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. This will help remove all the fenugreek sprouts from the jar.
Unlike other sprouts such as broccoli, there is no need to de-hull fenugreek sprouts. Watch the orange seeds begin to turn green and harvest.
Store the Fenugreek Sprouts
Drain the fenugreek 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 fenugreek sprouts is easy and nutritious, and everyone should try. I like my fenugreek 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 broccoli sprouts. Try growing alfalfa sprouts.
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