How to Grow Sprouts, with Doug Evans

Last Updated on February 24, 2024 by Michelle

Should I sprout seeds? How do I do it? And what are the best sprouts to eat?

We’re going to answer all of this and dive into lots more details too, right here.

In fact, think of this article as your Ultimate Guide to Sprouts.

It all started as a podcast episode–an in-depth conversation with Doug Evans, author of the bestselling book The Sprout Book–-on the Simple Doesn’t Mean Easy podcast. (S 7 E2) We chatted all about the incredible benefits of eating sprouts. And that blossomed into this resource you’re reading now.

But be sure to listen in to the episode for even more information than you’ll find here.

In this podcast episode (S7 E2), Doug shares:

how he uses garbanzo beans to make a knock-off popcorn-ish snack.
what sprouts he would feed to dogs (literally, not figuratively)
the best sprout combo to use on tossed salads,
the best blend-able sprouts to toss in a smoothie,
his personal favorite sprout of all.

Growing your own sprouts is easy, affordable, and one simple change that can transform your nutrition. So let’s ask–and answer–all the important questions.

How can you grow veggies in the winter?

Sprouts are versatile enough that you can truly grow them in any season, in any climate. No joke.

Because you’re growing them indoors, in your kitchen, and they’re ready to eat in just 4-5 days, these are truly veggies anyone can grow, no matter where they live.

Doug Evans explains in his bestselling book, The Sprout Book, that he moved to the desert where he had no access to fresh produce, so he started growing all his food, in the form of sprouts. We talked about this and a lot more in this podcast episode (S7 E2) on the Simple Doesn’t Mean Easy podcast:

What are sprouts?

Sprouts are seeds that are rinsed and soaked to remove the testa (or seed coat), then left in the dark to sprout and grow, searching for light.

Are sprouts good for you?

Sprouts pack huge nutrition in the form of antioxidants, vitamin C, and fiber. Many medical experts agree, sprouts provide health benefits.

By soaking them, we activate the dormant seed and they germinate and sprout. As they’re sprouting, in only 4-5 days, those seeds are doubling in antioxidants, tripling in vitamin c, and quadrupling the soluble and insoluble fibers.

The sprouting process unlocks natural plant compounds that have anti-cancer and blood sugar regulating effects.

Which sprouts have highest amount of protein?

All legumes are high in protein, such as chickpeas, mung, soy, and lentils… These sprouts range from 8-20 grams of protein in every 1-cup serving. Of all sprouts, lentils contain the most protein.

Sprouts and weight loss?

Because sprouts are very low in calories and fats, yet high in fiber and protein, they are fantastic for any healthy weight loss program.

You literally cannot overeat on sprouts. They are a food you can eat mindlessly with zero guilt. The more you eat, the healthier you will become.

Which sprouts are the best?

Before naming what may be truly the best, most nutritious sprout, let me explain a few things.

First of all, insects are a plant’s main predators. The plants’ defense against their predators? With any vulnerability, such as a bite from an insect, a plant forms a compound (sulforaphane) that is toxic to insects.

But this same compound that protects the plants also greatly benefits us, acting as an anti-inflammatory, killing cancer cells, and improving brain health.

Broccoli sprouts contain the highest levels of sulforaphane. Broccoli sprouts contain 100-400 times the content of sulforaphane compared to other cruciferous vegetables!

So if I was going to eat only one sprout, I think broccoli would be it.

Which sprouts are cruciferous?

Cruciferous sprouts are higher in sulforaphane. These include broccoli, radish, kale, mustards, radishes, and wasabi.

What type of broccoli is highest in sulforaphane?

While broccoli is the sprout highest in the sulforaphane compound, science studied if any particular strands of broccoli have more sulforaphone than others. It turned out scientists learned that the type of broccoli doesn’t matter, but the stage the broccoli is at in its growth.

Broccoli seeds have the most sulforaphane, but other compounds in the seed make it non-bioavailable to us if we try to eat broccoli seeds. BUT if we soak the broccoli seed, removing the testa, the sulforaphone is now bioavailable.

So, folks, broccoli spouts are truly amazing.

Are sprouts different than microgreens?

Microgreens, unlike sprouts, need a growing medium (paper towels, coconut fiber, hemp fiber, and soil are all mediums to hold the roots).

Microgreens also require more water and a longer time to grow than sprouts.

Also, with a sprout you are consuming all of the plant. With microgreens we only eat the top part, cutting them off at the ground level.

Why grow microgreens?

Is sprouts offer more nutritional value and grow easier and faster, why eat micro greens?

Certain varieties of micro greens (pea shoots and sunflower seeds, for example) are much easier to grow as a microgreen. If you try to sprout sunflowers, for example, the shell is tough and you’d have remove every shell, one by one, by hand.

Also, growing the microgreen for longer means the final product tastes more like the full-grown plants.

Why don’t all grocery stores carry fresh sprouts?

Sprouts need to be transported with water, which can be tricky, and sprouts have a rather short shelf life. Both of these facts are pretty big deterrents to any large-scale business model selling sprouts.

Are there special things you need to grow sprouts?

Growing sprouts is so simple, and the tools you need are pretty minimal: Doug’s book, mason jars & sprouting lids like these & trays to drain water OR a sprout garden.

I personally love my sprout garden. It keeps everything in one compact area and keeps my sprouts well drained. For a limited time, use code TLMGIFTS15 and save 15%! Spend over $75 and shipping is free. (p.s. use that code on anything on sale on the Gift Giving List and stack your savings!)

This sprout “garden” means I can grow my own food–on my kitchen counter–all year long!

These sprouts are the best variety I’ve found.

Broccoli sprouts are the most nutritious sprout you can eat and these seeds are the best, at the best price!

Doug Evan’s book is a must-read for anyone who wants to grow their own food, anywhere.

This special set of stainless steel lids turn any mason jar into a sprout growing area

What are the best ways to eat sprouts?

Here are lots of creative ways to eat more sprouts:

Add to your tossed salads
Blend into all of your smoothies
Add to stir-fry
Use instead of celery in tuna salad & add onto a chicken salad
Add fine sprouts (like alfalfa) as a topping to your next bowl of soup
Stir mung bean or lentil sprouts directly into your soup, right before serving
Add alfalfa or clover sprouts to potato cakes (my family’s favorite way to reheat leftover mashed potatoes)
Add in to scrambled eggs, right before they’re ready to be removed from the skillet
Sprinkle on top of over-easy eggs
Use in coleslaw and/or potato salad
Add into rice dishes
Mix into spaghetti sauce, right before serving
Use as an edible garnish
Just pop them in your mouth, raw, as a so-good-for-you snack

The “rules” of sprouts

Be sure to rinse 2-3 times a day, every day.
Keep your sprouts moist, but not wet.
Try to keep them at a stable room temperature, when possible, of around 72°F.
Give your sprouts plenty of room to breathe, not putting too many in one jar or tray.
Keep sprouts covered and away from light.

Listen in as Doug and I talk through all of the points here, in this Ultimate Guide to Sprouting, and as we cover so much more, such as:

How to keep sprouts moist but not too wet.

Why it’s important to not overfill your sprout containers.

Why you should NOT use garden seeds for sprouting.

Why you might not want to buy sprout seeds in bulk.

How long sprouts can be refrigerated for.

Sponsors for this podcast episode on growing sprouts:

Please check out these two amazing family-run companies who have invested into the podcast and who are small businesses I truly believe in:

Find out more about an amazing source for sprouting tools and seeds (especially unique blends!), True Leaf Market, here: SoulyRested.com/seeds

Find out more about Azure Standard, an independent food supply chain that is fixing a broken systems and providing high-quality food and other products to families across the United States, here: SoulyRested.com/azure

Use code soulyrested10 for 10% off your first Azure order of $50 or more, delivered to a drop near you. Go here to find your nearest drop location.

Find Doug Evans:

Sprout Whiz on TicToc

Doug Evans on instagram

Dive into his new sprouting course: OneCommune.com/sprouts

And grab Doug’s best-selling book here: The Sprout Book

Podcast Feedback

While this article briefly mentions a lot of the points of my recent chat with salt expert, Darryl Bosshardt, join in our conversation and dive into the fascinating world of salt even more right here: The Ultimate Guide to Salt & 3 questions you need to ask (S7 E1)

Or listen right here:

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