Guides & Recipes » Sprouting & Microgreens
-
What Are the Best Seeds for Sprouting? A Beginner's Guide
Growing your own sprouts is one of the easiest ways to have something fresh and green on your plate all year round. All you need is a jar or tray, water and a few days. The trick is choosing the right seeds to start with. This guide covers the best seeds for sprouting, how long each one takes and how they taste.
What makes a good sprouting seed?
The best beginner seeds sprout quickly and reliably, don't need soil and taste good raw. Always use seeds sold specifically for sprouting, which are intended to be eaten as sprouts, rather than garden seed packets.
The best seeds for sprouting
Broccoli
Mild, slightly peppery sprouts that are ready in about 4 to 5 days. Soak for 6 to 8 hours, then rinse twice a day. Try our Broccoli Calabrese or tangier Broccoli Raab seeds.
Alfalfa
The classic sandwich sprout: fine, crunchy and mild, ready in 5 to 6 days. Soak for 4 to 6 hours. Shop alfalfa sprouting seeds.
Mung beans
The sprouts used in stir-fries, with a fresh, crunchy bite. Soak overnight and they'll be ready in 2 to 4 days. Shop mung beans for sprouting.
Radish
Pink-stemmed, spicy sprouts that add a kick to salads and wraps, ready in about 4 to 5 days. Shop radish sprouting seeds.
Lentils
Green and red lentils sprout in just 2 to 3 days and have a nutty, earthy flavour that works in salads and grain bowls. Try green lentils or red lentils.
Fenugreek
Slightly bitter, curry-scented sprouts, ready in 3 to 5 days, lovely in Indian dishes and salads. Shop fenugreek sprouting seeds.
Broccoli sprouts vs cress
They're often confused, but they're different plants. Cress is usually grown on a damp surface and snipped as tiny peppery leaves after about a week. Broccoli sprouts are grown in a jar or tray and eaten whole, seed, root and shoot, after 4 to 5 days, and taste milder. Alfalfa sprouts are milder again and finer in texture. If you like a peppery bite, try cress or radish; for a mild, all-purpose sprout, broccoli or alfalfa.
How to sprout seeds in a jar
- Soak: put 1 to 2 tablespoons of seeds in a clean jar, cover with cool water and soak for the time given above.
- Drain: cover the jar with a sprouting lid or mesh, pour off the water and rinse.
- Rinse twice a day: rinse with fresh water morning and evening, then drain well and leave the jar tilted so excess water runs out.
- Harvest: when the sprouts reach the size you like, give them a final rinse and drain.
- Store: dry them on a clean towel and keep in the fridge in a covered container. Eat within a few days.
Sprouting safety
Sprouts grow in warm, damp conditions, so hygiene matters. Wash your hands and equipment, rinse the sprouts regularly with clean water, keep them refrigerated once harvested and throw away any that smell or look unusual. The UK Food Standards Agency advises that raw sprouts should be avoided by people who are pregnant, older people, young children and anyone with a weakened immune system, who can cook their sprouts until steaming hot instead.
How to use your sprouts
- Pile them into sandwiches, wraps and burgers
- Scatter over salads, soups and grain bowls
- Toss mung bean sprouts into stir-fries at the end of cooking
- Blend a handful into smoothies
Browse all 31 of our sprouting and microgreen seeds, or read more sprouting guides.
-
Broccoli Sprouts: What They Are and 10 Easy Ways to Eat Them
Broccoli sprouts are the young shoots of the broccoli plant, harvested just a few days after the seeds sprout. They look a little like alfalfa sprouts, with thin white stems and tiny green leaves, and they're easy to grow at home in a jar. Here's what they are and ten easy ways to eat them.
What are broccoli sprouts?
Broccoli sprouts are grown from broccoli seeds and eaten whole, seed, root and shoot, when they're 3 to 5 days old. They're not the same as broccoli microgreens, which are grown in soil and cut after 1 to 2 weeks, or the broccoli you buy in the shops, which is the mature flower head.
What do broccoli sprouts taste like?
Fresh, crunchy and gently peppery, a little like a mild radish. Broccoli raab sprouts are tangier and more mustardy than Calabrese sprouts.
10 easy ways to eat broccoli sprouts
- Sandwiches and wraps: pile them in with hummus, avocado, cheese or chicken.
- On toast: scatter over avocado toast or scrambled eggs.
- In salads: toss through any green salad or grain salad.
- In smoothies: blend a small handful with banana, pineapple and spinach.
- On soups: add a handful on top of a bowl of soup just before serving.
- In stir-fries: stir through at the very end of cooking.
- In pesto: blend with basil, garlic, olive oil, nuts and parmesan.
- In burgers and tacos: use them in place of lettuce for extra crunch.
- In sushi and rice bowls: add to homemade sushi rolls or poke bowls.
- On pizza: scatter over a pizza as soon as it comes out of the oven.
How to grow your own
Soak the seeds for 8 to 12 hours, then rinse and drain two or three times a day. They'll be ready in 4 to 6 days. Our step-by-step guide explains how to sprout broccoli seeds in a jar.
How to store broccoli sprouts
Rinse and dry the sprouts well, then keep them in a covered container lined with kitchen paper in the fridge. Eat within a few days, and throw away any that smell or look unusual.
Are raw broccoli sprouts safe to eat?
Sprouts grow in warm, damp conditions, so use clean equipment and fresh water, and keep them in the fridge once harvested.
The UK Food Standards Agency advises that raw sprouts should be avoided by people who are pregnant, older people, young children and anyone with a weakened immune system, who can cook their sprouts until steaming hot instead.
Browse all our sprouting and microgreen seeds, or read our guide to the best seeds for sprouting.
-
Soaking and Rinsing Sprouting Seeds: Times, Tips and Why Drainage Matters
Soaking, rinsing and draining are the three jobs that decide whether your sprouts turn out fresh and crunchy or soggy and sour. Get them right and sprouting is almost foolproof. This guide explains how long to soak each seed, how often to rinse and why drainage matters so much.
Why soak sprouting seeds?
Dry seeds are dormant. Soaking lets them absorb water, softens the seed coat and wakes them up so they start to sprout. Seeds that aren't soaked long enough sprout slowly and unevenly; seeds soaked far too long can go soft and sour.
Soak times for common sprouting seeds
Seed Soak time Ready in Alfalfa 4 to 6 hours 5 to 6 days Broccoli 8 to 12 hours 4 to 6 days Radish 8 to 12 hours 4 to 5 days Fenugreek 6 to 8 hours 3 to 5 days Mung beans 8 to 12 hours 2 to 4 days Green lentils 8 to 12 hours 2 to 3 days Chickpeas 12 hours (change the water halfway) 2 to 3 days Sunflower (hulled) 6 to 8 hours 1 to 2 days Use cool, clean water and roughly three times as much water as seeds, as they swell as they soak.
Seeds you shouldn't soak in a jar
Some seeds, including cress, rocket and chia, form a gel when wet. They clump together in a jar, so grow them on a damp tray or mat instead and mist them rather than soaking.
How often should you rinse sprouts?
Rinse at least twice a day, morning and evening, and three times in a warm kitchen or hot weather. Each rinse refreshes the seeds' water and keeps them cool.
- Fill the jar with cool, clean water through the sprouting lid or mesh.
- Swirl gently for a few seconds.
- Drain completely, shaking out as much water as you can.
- Rest the jar upside down at an angle in a bowl or dish rack.
Why drainage matters
Sprouts need to be moist, not wet. Seeds left sitting in water can't get air, start to rot and quickly go soft, slimy and sour-smelling. Warm, stagnant water is also where unwanted bacteria and mould grow best. Good drainage is the single biggest difference between a good batch and a bad one.
- Always tilt the jar upside down after rinsing so water can run out and air can get in.
- Don't overfill the jar: seeds should cover no more than a quarter of it before sprouting.
- Keep the jar out of direct sunlight and away from the oven or radiators.
- Give the sprouts a final thorough drain and dry before they go in the fridge.
Troubleshooting
Sour smell or slimy seeds: the seeds sat in water. Throw the batch away, wash the jar and drain more thoroughly next time.
Seeds drying out: rinse more often, or cover the jar loosely with a tea towel.
Slow or patchy sprouting: check the soak time and keep the jar at room temperature, not in a cold spot.
Sprouting safety
Wash your hands and equipment before you start and use seeds sold for sprouting. The UK Food Standards Agency advises that raw sprouts should be avoided by people who are pregnant, older people, young children and anyone with a weakened immune system, who can cook their sprouts until steaming hot instead.
New to sprouting? Read the best seeds for sprouting and how to sprout broccoli seeds in a jar, or browse all our sprouting seeds.
-
Broccoli Raab (Rapini) Seeds: How to Sprout and Grow Them
Broccoli raab, better known in Italy as rapini or cime di rapa, is a leafy green from the cabbage family. Despite the name, it's closer to the turnip than to broccoli. Its seeds are also one of the most rewarding to sprout at home, giving you tangy, mustardy sprouts in under a week. Here's what rapini is and how to grow it.
What is broccoli raab?
Broccoli raab is grown for its leaves, thin stems and small, broccoli-like flower buds. It's a staple of southern Italian cooking, especially in Puglia, where it's famously served with orecchiette pasta, garlic and chilli. It's also used in Chinese and Portuguese cooking.
What does it taste like?
Rapini has a bold, slightly bitter and nutty flavour with a peppery, mustard-like kick. The sprouts and microgreens carry the same character in a milder, fresher form, which makes them a good step up if you find broccoli sprouts too gentle.
Broccoli raab vs broccoli
Broccoli is grown for its large, tight green heads. Broccoli raab has no big head: you eat the leaves, stems and small buds together. As sprouts, Calabrese broccoli is mild and gently peppery, while broccoli raab is tangier and more mustardy.
How to sprout broccoli raab seeds in a jar
- Soak: put 1 to 2 tablespoons of seeds in a clean jar, cover with cool water and soak for 6 to 8 hours.
- Drain and rinse: drain through a sprouting lid or mesh, rinse with fresh water and drain again.
- Rinse twice a day: rinse and drain morning and evening, resting the jar upside down at an angle so excess water runs out.
- Green them up: after 3 to 4 days, move the jar into bright, indirect light for a few hours so the leaves turn green.
- Harvest and store: after 4 to 5 days, give them a final rinse, dry well and keep them covered in the fridge. Eat within a few days.
For more detail and troubleshooting tips, see our step-by-step guide to sprouting broccoli seeds in a jar.
How to grow broccoli raab microgreens
- Fill a shallow tray with 3 to 4 cm of damp compost or a growing mat.
- Scatter the seeds thickly and evenly, press them gently onto the surface and mist with water.
- Cover with a second tray or lid for 2 to 3 days while they germinate.
- Uncover and move to a bright windowsill, watering from below to keep the compost moist.
- Harvest with scissors after 8 to 12 days, when the first leaves have opened and the shoots are 5 to 8 cm tall.
How to eat rapini sprouts and microgreens
- Pile onto sandwiches, wraps and bruschetta
- Scatter over pasta, pizza and risotto just before serving
- Toss through salads with lemon and olive oil
- Top soups, noodle bowls and stir-fries
Sprouting safety
Use clean equipment and fresh water for every rinse, keep sprouts in the fridge once harvested and throw away any that smell or look unusual. Always use seeds sold for sprouting, not garden seed packets.
The UK Food Standards Agency advises that raw sprouts should be avoided by people who are pregnant, older people, young children and anyone with a weakened immune system, who can cook their sprouts until steaming hot instead.
Shop our Organic Broccoli Raab Sprouting Seeds, or browse all our sprouting and microgreen seeds.
-
How to Sprout Broccoli Seeds in a Jar: A Step-by-Step Guide
Broccoli sprouts are one of the easiest things you can grow in your kitchen. You don't need soil, a garden or any special kit: just seeds, a jar and fresh water. In four to six days you'll have a jar full of crunchy, mildly peppery sprouts. Here's exactly how to do it, plus how to fix the most common problems.
The quick answer
Soak 1 to 2 tablespoons of broccoli sprouting seeds in cool water for 8 to 12 hours. Drain, then rinse and drain the seeds 2 to 3 times a day, keeping the jar tilted so excess water runs out. After 4 to 6 days, give the sprouts a few hours of indirect light to green up, then rinse, dry and refrigerate.
What you'll need
- Broccoli sprouting seeds, such as our Broccoli Calabrese or Broccoli Raab seeds
- A clean, wide-mouth glass jar (around 1 litre)
- A sprouting lid, or a square of muslin or mesh held on with an elastic band
- Cool, clean water
Always use seeds sold for sprouting, which are intended to be eaten as sprouts, rather than garden seed packets.
How to sprout broccoli seeds, step by step
- Soak (day 1): put 1 to 2 tablespoons of seeds in the jar, cover with a few centimetres of cool water, fit the lid and leave to soak for 8 to 12 hours, or overnight.
- Drain: pour the soaking water away through the lid, rinse with fresh water and drain again, shaking out as much water as you can.
- Rinse twice or three times a day (days 2 to 5): fill, swirl and drain every morning and evening. Rest the jar upside down at an angle in a bowl so any water can drain out and air can get in. Keep it out of direct sunlight at room temperature.
- Green them up (day 4 to 6): once most sprouts have small, pale yellow leaves, move the jar to a bright spot out of direct sun for a few hours, up to a day. The leaves will turn green.
- Harvest: when the sprouts are 2 to 4 cm long with open green leaves, give them a final rinse. You can swish them in a bowl of water to float off loose seed hulls if you like.
- Dry and store: drain well, pat dry with a clean tea towel or use a salad spinner, then keep in a covered container in the fridge. Eat within a few days.
How long do broccoli sprouts take?
Usually 4 to 6 days from soaking to harvest. They grow faster in a warm kitchen and slower in a cold one.
Common problems
Fuzzy white hairs on the roots: these are usually root hairs, which appear just before a rinse when the roots are looking for water. They disappear when rinsed. Mould, by contrast, looks like a web across the seeds, doesn't rinse away and smells musty.
A musty or sour smell, or slimy sprouts: throw the batch away, wash the jar well and start again. It usually means the sprouts sat in water, so drain more thoroughly and rinse more often.
Seeds that don't sprout: check the water isn't too cold and that the seeds were soaked long enough. A few unsprouted seeds in each batch is normal.
Too many sprouts: if you're the only one eating them, sprout a tablespoon at a time. They are best eaten fresh.
Sprouting safety
Wash your hands, jar and lid before you start, use clean water for every rinse, refrigerate sprouts once harvested and throw away any that smell or look unusual.
Sprouts grow in warm, damp conditions, so hygiene matters. The UK Food Standards Agency advises that raw sprouts should be avoided by people who are pregnant, older people, young children and anyone with a weakened immune system, who can cook their sprouts until steaming hot instead.
How to eat broccoli sprouts
- Pile onto sandwiches, wraps and toast
- Scatter over salads, soups and grain bowls
- Top a stir-fry or noodle dish just before serving
- Blend a handful into a smoothie
Want to try something different? Read our guide to the best seeds for sprouting, or browse all our sprouting and microgreen seeds.
